Cone Burst

Objective

• -Raise heart rate quickly
• -Improve change of pace
• -Develop quick feet and body control

Setup

1. 1Mark a square 20 x 20 yards with cones.
2. 2Put one cone marker in each corner for starting points.
3. 3Split players into 4 small groups at the corners.
4. 4No balls needed.

How to play

1. 1Players jog around the outside of the square when the coach calls 'go'.
2. 2On a whistle they sprint to the nearest centre cone and back to their corner.
3. 3On the next signal they change direction and attack a different cone.
4. 4Keep the turns sharp and the runs short and fast.
5. 5Rotate the starting corner every few rounds.

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

• -Standing upright before turning
• -Taking too many steps to stop
• -Turning on flat feet