Tempo 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. 2Set a visible timer or have an assistant count aloud from the side of the area.
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 clock starts the moment the first pass is played in.
5. 5The sequence must reach the end action inside eight seconds or the rep is void.

Progressions

• +Cut the clock to six seconds
• +Raise the demand once the group is consistently successful

Regressions

• -Stretch the clock to twelve seconds
• -Simplify the area or the service until success returns

Variations

• -Reps finished inside five seconds score double
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Rounding the turn instead of planting
• -Working through fatigue
• -Slow, sideways passing that burns the clock