Switch Sprint

Objective

• -Improve quick switching of play
• -Develop off-the-ball sprinting
• -Link speed with team movement

Setup

1. 1Mark a 40 x 30 yard area with a central zone.
2. 2Place a mini goal on each wide side or end as a target.
3. 3Split players into two teams with bibs.
4. 4Start the ball with the coach in the middle.

How to play

1. 1Teams keep possession and look to switch the ball quickly to the far side.
2. 2When the ball is switched, players must sprint to support the new attack.
3. 3Allow a score only after the team has changed the point of attack.
4. 4Use short spells to keep tempo high.
5. 5Restart immediately after each score or turnover.

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

• -Hanging onto the ball too long
• -Players staying on one side
• -Switching without support