Continuous Change of Direction Grid

Objective

• -Decelerate and re-accelerate safely
• -Turn off both feet with control
• -Build agility that transfers to the game

Setup

1. 1Five cones in a cross pattern in a 22 x 22 yards area.
2. 2Load a ball at each starting station so the next rep can begin immediately.
3. 3Balls at the central cone.

How to play

1. 1Player sprints to a called cone, plants and returns to the middle.
2. 2Every third rep finishes with a pass off the central ball.
3. 3Rest twice as long as each work rep.
4. 4As soon as one sequence ends, the next server plays in without waiting.
5. 5Run 4-minute blocks and count total completed sequences as a squad score.

Progressions

• +Add a second ball into the rotation
• +Raise the demand once the group is consistently successful

Regressions

• -Pause 15 seconds between reps to reset positions
• -Simplify the area or the service until success returns

Variations

• -Split into two competing halves and compare block totals
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Rounding the turn instead of planting
• -Working through fatigue
• -Long queues while balls are collected