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Speed & Agility

Reaction Sprint Pairs: Progressive Tempo

Improve reaction speed

Speed & Agility
Warm Ups
Premium

Reaction Sprint Pairs: Progressive Tempo 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
Warm Ups
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Warm Up
Physical Preparation
Injury Prevention

Duration

12 min

Players

2-20

Pitch size

20 x 15 yards

Ability levels

Beginner / Intermediate / Advanced

Pitch diagram

Pitch set-up: Reaction Sprint Pairs: Progressive Tempo1220 x 15 yards

Reaction Sprint Pairs: Progressive Tempo — Pairs facing each other · 20 x 15 yards

Step 1 of 4Players react to the ball being dropped and sprint to the line.

  1. 1. Players react to the ball being dropped and sprint to the line.
  2. 2. Winner scores a point, best of six.
  3. 3. Add a ball to dribble on the progression.
  4. 4. Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
  • Ball
  • Pairs working across a marked lane
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Improve reaction speed
  • -Compete over short distances
  • -Add a football decision to the sprint

Setup

  1. 1Two start cones side by side facing a finish line fifteen yards away.
  2. 2Coach or partner holds a ball as the cue.
  3. 3Two lanes running at once.

Coaching instructions

  1. 1Players react to the ball being dropped and sprint to the line.
  2. 2Winner scores a point, best of six.
  3. 3Add a ball to dribble on the progression.
  4. 4Three rounds: 60% pace, 80% pace, then match pace with full recovery between.

Coaching points

  • -Stay loaded and ready before the cue
  • -First step directly forward
  • -Run through the line, not to it
  • -Build intensity gradually to protect muscles
  • -Full range of movement from the first round

Common mistakes

  • -Anticipating the cue
  • -First step sideways
  • -Slowing down before the line

Where this drill fits

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