Sliding Square

Objective

• -Raise body temperature
• -Prepare for defensive work
• -Practise footwork for tackling

Setup

1. 1Mark a 20 x 20 yard square with cones.
2. 2Split players into two groups with one group attacking cones and the other defending space.
3. 3No balls are needed for this warm-up.
4. 4Use bibs to show the two groups.

How to play

1. 1Players jog around the square and on the coach's call drop into a low defensive stance.
2. 2They shuffle sideways for five seconds, then sprint three steps forward as if stepping into a tackle.
3. 3On the next call, players turn and recover back to the start cone.
4. 4Repeat with quick changes of direction and direction of movement.
5. 5Keep the action light, sharp and controlled.

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

• -Stiff legs and upright body
• -Crossing feet when shuffling
• -Starting the tackle step too early