Zigzag Burst

Objective

• -Improve change of direction
• -Wake up fast feet
• -Build control at speed

Setup

1. 1Set out a zigzag line of cones across a 20 x 18 yard area.
2. 2Players queue at one end with a ball each.
3. 3Leave enough room for each runner to start separately.

How to play

1. 1Players dribble through the zigzag using the outside or inside of the foot.
2. 2At the end, they make a turn and dribble back down a different route.
3. 3Ask for a burst of speed after the last cone.
4. 4Allow a short pause for water or coaching points midway.
5. 5Keep the queues short so players stay 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

• -Too many touches in open space
• -Running upright through the cones
• -Hitting cones with the ball