Pocket Races

Objective

• -Improve quick movement to receive
• -Develop sharp support angles
• -Create fast passing and receiving habits

Setup

1. 1Mark a square 24 x 24 yards.
2. 2Set four small 'pockets' with cones near each side.
3. 3Put 3 or 4 players in the middle and the rest around the outside.
4. 4Give a ball to the central group.

How to play

1. 1The ball starts in the middle with a short pass.
2. 2The receiver must move quickly into a pocket before getting the next pass.
3. 3Players on the outside support with quick one- and two-touch play.
4. 4After each pass, the player must move to a new pocket.
5. 5Keep the ball moving at a good pace.

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 still after passing
• -Receiving square to the ball
• -Not creating a clear angle