Speed & Agility
Transition Change of Direction Grid
Decelerate and re-accelerate safely
Speed & Agility
Football Fitness
Transition Change of Direction Grid is a 14-minute speed & agility drill for 2-20 players, suitable for Under 9 to Adults at beginner, intermediate, advanced level. You need cones, balls. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.
Back to drill librarySpeed & Agility
Football Fitness
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Minimal Equipment
Youth Friendly
Adult Suitable
Transition
Duration
14 min
Players
2-20
Pitch size
26 x 26 yards
Ability levels
Beginner / Intermediate / Advanced
Pitch diagram
Transition Change of Direction Grid — Crossing and finishing — wide delivery into the box · 26 x 26 yards
Step 1 of 5Player sprints to a called cone, plants and returns to the middle.
- 1. Player sprints to a called cone, plants and returns to the middle.
- 2. Every third rep finishes with a pass off the central ball.
- 3. Rest twice as long as each work rep.
- 4. Coach serves a loose ball into the middle and both teams react to win it.
- 5. On every turnover the winning team has six seconds to attack the opposite target.
- Cones mark the area
- Full goal
- Dashed lines = wide crossing channels
- Ball
- C = coach / server
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Decelerate and re-accelerate safely
- -Turn off both feet with control
- -Build agility that transfers to the game
Setup
- 1Five cones in a cross pattern in a 26 x 26 yards area.
- 2Mark a second target area at the opposite end so the practice can flip direction instantly.
- 3Balls at the central cone.
Coaching instructions
- 1Player sprints to a called cone, plants and returns to the middle.
- 2Every third rep finishes with a pass off the central ball.
- 3Rest twice as long as each work rep.
- 4Coach serves a loose ball into the middle and both teams react to win it.
- 5On every turnover the winning team has six seconds to attack the opposite target.
Coaching points
- -Lower the hips to decelerate
- -Plant on the outside foot
- -Push off hard on the way back
- -First reaction after the turnover decides the moment — forward or secure
Common mistakes
- -Rounding the turn instead of planting
- -Working through fatigue
- -Stopping to appeal instead of reacting to the turnover
Where this drill fits
- More football speed & agility drills
- More football football fitness drills
- football drills for U10s
- football drills for U12s
- football drills for U14s
- football drills for U16s
- Football session plans built around this theme