Speed & Agility

Two-Touch Change of Direction Grid

Decelerate and re-accelerate safely

Speed & Agility

Football Fitness

Two-Touch Change of Direction Grid is a 12-minute speed & agility drill for 2-20 players, suitable for Under 5 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.

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Speed & Agility

Football Fitness

Technical Practice

Beginner

Intermediate

Advanced

Full Squad

Minimal Equipment

Foundation Phase

Youth Friendly

Adult Suitable

Two Touch

Duration

12 min

Players

2-20

Pitch size

20 x 20 yards

Ability levels

Beginner / Intermediate / Advanced

Pitch diagram

Two-Touch Change of Direction Grid — Crossing and finishing — wide delivery into the box · 20 x 20 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. Ball enters from the coach and the first receiver is on two touches from that moment.
5. Count completed sequences under the touch limit — best of three 3-minute rounds.

Cones mark the area
Full goal
Dashed lines = wide crossing channels
Ball
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 20 x 20 yards area.
2Place a marker at every receiving position so players know where to set the ball before it arrives.
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.
4Ball enters from the coach and the first receiver is on two touches from that moment.
5Count completed sequences under the touch limit — best of three 3-minute rounds.