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Speed & Agility

Agility Diamond: Reaction Start

Move in every direction efficiently

Speed & Agility
Defending
Premium

Agility Diamond: Reaction Start 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, poles. 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
Defending
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Reaction Speed
Competitive

Duration

12 min

Players

2-20

Pitch size

10 x 10 yards

Ability levels

Beginner / Intermediate / Advanced

Pitch diagram

Pitch set-up: Agility Diamond: Reaction Start123410 x 10 yards

Agility Diamond: Reaction Start — Passing diamond · 10 x 10 yards

Step 1 of 4Move forward, sideways, backwards and diagonally around the diamond.

  1. 1. Move forward, sideways, backwards and diagonally around the diamond.
  2. 2. Complete the circuit twice per repetition.
  3. 3. Six repetitions with rest.
  4. 4. Every repetition begins from a visual or audio cue rather than a set count.
  • Cones mark the area
  • Ball
  • Cones mark each station in the shape
  • Poles to dribble / run through
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Move in every direction efficiently
  • -Improve footwork under control
  • -Build defensive movement patterns

Setup

  1. 1Four cones in a diamond ten yards across.
  2. 2Poles at two corners as markers.
  3. 3Players start at the base cone.

Coaching instructions

  1. 1Move forward, sideways, backwards and diagonally around the diamond.
  2. 2Complete the circuit twice per repetition.
  3. 3Six repetitions with rest.
  4. 4Every repetition begins from a visual or audio cue rather than a set count.

Coaching points

  • -Stay low with the hips loaded
  • -Face forwards where possible
  • -Quick feet, no crossing over
  • -Load the first step and explode on the cue
  • -Stay light on the toes while waiting

Common mistakes

  • -Standing tall in the shuffle
  • -Crossing the feet
  • -Losing shape when tired

Where this drill fits

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