Colour Call Sprint

Objective

• -Develop quick reactions
• -Improve first movement to a cue
• -Link speed with simple ball work

Setup

1. 1Set four coloured cone corners in a square.
2. 2Place one ball at each corner.
3. 3Players stand in the middle in a loose group.
4. 4Split the squad into two or more bib colours if needed.

How to play

1. 1The coach calls a colour and players sprint to that corner.
2. 2The first player there picks up or taps the ball and brings it back to the middle.
3. 3Use simple actions such as toe taps, drag backs or a turn at the corner.
4. 4Keep the rounds very short and lively.
5. 5Vary the call speed so players must listen carefully.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Starting before the call
• -Losing shape at the corner
• -Not stopping under control