Traffic Island

Objective

• -Warm up with decision-making
• -Improve dribbling under pressure
• -React to simple coaching signals

Setup

1. 1Make a rectangle 25 x 20 yards with a safe channel round the outside.
2. 2Place four cone islands in the middle of the area.
3. 3Players all start with a ball in the main space, with two taggers in bibs.

How to play

1. 1Players dribble around the space and must avoid the cone islands.
2. 2When the coach calls 'freeze', players stop the ball and perform a quick body movement such as arm circles or lunges.
3. 3Taggers try to win the ball and send it out of the area, then the player does five star jumps and returns.
4. 4If a dribbler reaches an island, they can do a turn and escape in the other direction.
5. 5Rotate taggers every few minutes so everyone stays active.

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 bunching near one island
• -Stopping with feet flat and slow
• -Taggers over-committing