Loose Ball Dash

Objective

• -React quickly to loose balls
• -Warm up in a competitive way
• -Encourage short bursts of speed

Setup

1. 1Mark a 25 x 15 yard area with a centre line.
2. 2Scatter a few balls along the middle line.
3. 3Split players into two teams on opposite sides with bibs.

How to play

1. 1On the coach's call, players sprint to collect a ball and bring it back to their side.
2. 2Only one player from each team may go for a ball at a time.
3. 3If two players arrive together, they must turn and look for another ball.
4. 4After a round, reset the balls on the middle line and go again.
5. 5Keep the action short to maintain tempo and safety.

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

• -Players colliding at the centre
• -Slow reactions to the call
• -Running with poor balance