Speed Release
- Prescription
- 6 × starts / side · 45 s restabout 8 min
- Players
- Solo
- Equipment
- Cones (recommended)
Start on the line, take two steps to clear the cone (or any other marker: bottle, bag) placed one yard away, then run ten yards at full speed. Alternate between the inside and outside without calling out which side.
Related routes
Key points
- The first step should be short and under the body, not long.
- The shoulders should pass the cone before the torso.
- Six starts per side, with a full recovery between each one.
- In a group, with a ball: your partner throws to you as you come out of the break. Same movement, plus the catch.
Common mistakes
- Taking a false step sideways before starting.
- Standing up on the second step: that’s where the speed goes.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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