Each cone that is arranged in a square around the central cone is a different colour. The player starts on the start line and on command sprints to the central cone where, upon approach, the tester/coach shouts a colour. The player shuffles backwards to the corresponding cone before sprinting towards the finishing cone outside the square. Emphasise correct technique in sprinting, look forwards at all time whilst moving backwards, focus on a low centre of gravity in backwards movements and really drive out of the backwards movement into the finishing sprint. Multiple variations can be completed by modifying the backwards movement, approach to the central cone etc.

Small Sided Game

This is a drill that uses twelve outfield players, goalkeepers remain consistent throughout. In the first game, the grey team plays against the white team and the black team positions themselves along the touch lines (two players on each side). Each game is 3 minutes long and whichever team that is in possession of the ball can use the black team members, who must remain on the touch lines at all times, to make and receive passes to and from. All players must be made to move at all times, even when not in possession of the ball, so they are constantly active. Ensure that a large number of balls are kept in each goal to minimise breaks in play due to ball retrieval. Each team plays each other and the team that comes off the pitch from previously playing position themselves on the touch lines as per the black team in the first game. In this example work: rest ratios are 2:1 as each player performs 6 minutes of intense match-play with 3 minutes of active recovery whilst on the touch lines, however any number of rule modifications relating to touches on the ball, pitch size and number of players, can be made to intensify the games.