Speed Training Exercises

Please click here for Part A, B, C, E

1. Game Setup

• 4-6 poles/cones in a row.
• Goal line 5 to 10 yards past the last pole.

Basic Sequence

Players run through the poles with fast knee lifts, sprint to the goal line, then do a quick cool-down run.

Variations

• Regular knee lifts through the poles.
• Sideways running through the poles.

3. Game Setup

• Two cones stand in a row, close together.
• A goal line is 10 yards away.

Basic Sequence

Players run a figure eight around the two cones, then sprint to the goal line.

Variations

• Players alternate between forwards and backwards figure eights.

Running/Technique Exercises and Running/Shooting Exercises coming in the next issue.