Overload 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 24 x 24 yards area.
2. 2Split the group so the attacking side always has one spare player, and park the spare bibs on the halfway cone.
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. 4The spare player joins whichever side has the ball, so the attack always works with a plus-one.
5. 5A goal or completed end action counts double if the spare player touched the ball in the build-up.

Progressions

• +Remove the overload for the last two rounds
• +Raise the demand once the group is consistently successful

Regressions

• -Give the attack two spare players
• -Simplify the area or the service until success returns

Variations

• -Rotate the spare player every 90 seconds
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Rounding the turn instead of planting
• -Working through fatigue
• -Spare player standing still instead of offering an angle