Fast Feet, Firm Feet

Objective

• -Raise temperature
• -Improve defensive movement
• -Get players ready for tackling

Setup

1. 1Lay out an 18 x 18 yard square with cones.
2. 2Players work in a group with no balls.
3. 3One side of the square is the start line and the coach faces the group.
4. 4Use bibs only if splitting into two colours.

How to play

1. 1Players move around the square with quick feet and short steps.
2. 2On the coach's call they freeze in a tackling stance for two seconds.
3. 3Then they sprint to the next cone and shuffle back.
4. 4Add turns, stops and drops into the stance.
5. 5Keep everyone moving but in control.

Progressions

• +Two-Touch Limit: drop to one touch in the central area
• +Weak Foot Only: add a defender to raise the pressure
• +Tempo Clock: cut the clock to four seconds
• +Add a competitive scoreline for the last round

Regressions

• -Two-Touch Limit: allow three touches while the picture is learned
• -Weak Foot Only: static, unopposed reps before adding movement
• -Tempo Clock: extend the clock to ten seconds
• -Simplify the area or the service until success returns

Variations

• -Two-Touch Limit — Players are limited to two touches — one to control, one to release.
• -Weak Foot Only — Every touch, pass and finish must be with the weaker foot.
• -Tempo Clock — The ball must reach the end action inside six seconds or the rep restarts.
• -Scan and Cue — The coach shows a colour or number and the receiver must call it before their first touch.
• -Shadow Pressure — A shadow defender applies half pressure and can win the ball only after the first touch.
• -Score Challenge — Run it as a timed competition — pairs or teams count successful reps and compare scores.
• -1-to-1 Session — Run as an individual session: coach serves, one player works through the reps with rest built in.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Tall body posture
• -Sloppy footwork
• -No control when stopping