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Warm Ups

Activation Circuit: Partner Race

Activate glutes, hips and calves

Warm Ups
Speed & Agility

Activation Circuit: Partner Race is a 10-minute warm ups drill for 4-20 players, suitable for Under 5 to Adults at beginner, intermediate 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.

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Warm Ups
Speed & Agility
Warm Up
Beginner
Intermediate
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Competitive
Fun

Duration

10 min

Players

4-20

Pitch size

15 x 15 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Activation Circuit: Partner Race1215 x 15 yards

Activation Circuit: Partner Race — Pairs facing each other · 15 x 15 yards

Step 1 of 5Rotate through ladder feet, glute bridges, calf raises and lateral bounds.

  1. 1. Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
  2. 2. Forty seconds work, twenty seconds transition.
  3. 3. Two full circuits.
  4. 4. Players work in matched pairs and race each repetition, best of five.
  5. 5. Rotation: Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
  • Ball
  • Pairs working across a marked lane
  • Agility ladder
  • Dotted arrow = rotation between repetitions
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Activate glutes, hips and calves
  • -Prime the nervous system
  • -Reduce injury risk

Setup

  1. 1Four stations marked with cones and a ladder.
  2. 2Groups of three or four per station.
  3. 3Coach positioned centrally.

Coaching instructions

  1. 1Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
  2. 2Forty seconds work, twenty seconds transition.
  3. 3Two full circuits.
  4. 4Players work in matched pairs and race each repetition, best of five.

Coaching points

  • -Quality over speed at each station
  • -Control the landing on every bound
  • -Breathe through the holds
  • -Drive the arms through the acceleration
  • -Keep technique tidy even when racing

Common mistakes

  • -Sloppy ladder feet
  • -Rushing the strength work
  • -Skipping the single leg work

Where this drill fits

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