Quick Feet Box

Objective

• -Raise foot speed
• -Improve coordination
• -Prepare joints for activity

Setup

1. 1Create four small work stations inside a 12 x 12 yard box.
2. 2Use cones, markers and low hurdles where available.
3. 3Players work in small groups and rotate round the box.

How to play

1. 1At each station, players complete a short movement such as fast feet, side steps or two-foot jumps.
2. 2After 15 to 20 seconds, they move to the next station.
3. 3Keep rest times short so the body stays warm.
4. 4Show each movement once before starting the circuit.
5. 5Finish with a light jog around the box and a few stretches.

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

• -Rushing with poor balance
• -Jumping too high
• -Long breaks between stations