Speed & Agility
Acceleration Ladders: Partner Race
Improve the first five yards
Speed & Agility
Warm Ups
Acceleration Ladders: Partner Race 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, ladder. 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
Warm Ups
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Competitive
Fun
Duration
12 min
Players
2-20
Pitch size
25 x 10 yards
Ability levels
Beginner / Intermediate / Advanced
Pitch diagram
Acceleration Ladders: Partner Race — Pairs facing each other · 25 x 10 yards
Step 1 of 4Quick feet through the ladder then explode into a ten yard sprint.
- 1. Quick feet through the ladder then explode into a ten yard sprint.
- 2. Walk back to recover fully.
- 3. Six to eight repetitions.
- 4. Players work in matched pairs and race each repetition, best of five.
- Ball
- Pairs working across a marked lane
- Agility ladder
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Improve the first five yards
- -Develop quick feet then drive
- -Practise a strong start position
Setup
- 1Ladder at the start with a ten yard sprint zone after it.
- 2Cones marking start and finish.
- 3Two lanes to keep the group moving.
Coaching instructions
- 1Quick feet through the ladder then explode into a ten yard sprint.
- 2Walk back to recover fully.
- 3Six to eight repetitions.
- 4Players work in matched pairs and race each repetition, best of five.
Coaching points
- -Drive the knees and pump the arms
- -Lean forward out of the ladder
- -Full recovery to keep the quality high
- -Drive the arms through the acceleration
- -Keep technique tidy even when racing
Common mistakes
- -Slowing at the end of the ladder
- -Standing upright on the first strides
- -Short rests and dropping quality