Football/Soccer Session (Moderate): Sprint COD Sprint

drill

Change of Direction Speed is crucial for field sports

This drill encourages deceleration - change of direction and acceleration

Place cone a 5m from the start line

keep cones a b and c 1m apart in an 90' angle

Place d 5m away from cone c

Keep cones d e and f 1m apart as well

Sprint to between cone a and b

Side step to cone c and sprint to cone e

Sprints COD ACCel Test

Set up a 20m sprint zone

At stations 2 and 2 set up 3 cones / poles to form an L shape in the directions as shown

Cones ? Poles should be approx 1m apart though this can vary for different ages groups

TEST

1. the player sprints the 20m straight and time is recorded

2. the player sprints to the cones and sidesteps thought the cones and sprints to the end Time is recorded

3.The player sprints to the cones again but sidesteps the opposite direction to test 2and finishes the sprint and the time is recorded

Time 1 is the main time used to determine how much time is lost when having to sidestep left or right

Divide time 2 byTime 1 to get the percentage of time last on the left Sidestep

Divide Time 3 by time 1 to get the percentage of time lost on the right side step

Both should be equal and development is aimed at

1 improving the sprint time

2. Reducing the percentage time lost on the sidesteps