Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Attack to Defend Transition Runs
Practice the switch from attack to defense: shoot, then run back goal-side fast.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Dribble and shoot at a cone goal.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 14 and up
- Time
- 15 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Stick, ball, cones, partner
- Level · skill
- Advanced · Speed & Fitness
The steps
How it works
- Dribble and shoot at a cone goal.
- As your partner calls, turn and run back to a cone behind the ball.
- Walk back to the start.
- Do 8 reps with full rest between.
Coaching point
Lose it, get back.
Safety: Warm up first on flat, dry ground. Stop if a muscle feels tight.
Make it fun
Play it, don't drill it
Challenge
Pick a distance: Less (5 yards), Core (10), More (15). Aim for a smooth start, not a faster time.
Story
You are a deer bounding across the meadow.
My best
Beat your own count
Aim for a smooth start, not a faster time. Only your own number counts: today against last time.
Practice makes progress
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