Flag Football drills for kids

164 flag football drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

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Throwing drills

Grip and Throwing Stance

Ages 7 and up · 8 min · Technical · field

Learn how to hold the ball and stand side-on before you throw.

Put your fingers across the laces with a small gap under your palm.
Stand side-on with your front shoulder pointing at your partner.
Bring the ball up by your ear and throw 5 yards.
Make 20 throws, checking your grip each time.

Coach's cue: Fingers on laces, shoulder points.

Bring: flag football, partner

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

One-Knee Throws

Ages 7 and up · 8 min · Technical · field

Kneel to practice a high elbow and a strong follow-through with your upper body only.

Kneel on your throwing-side knee, 5 yards from a partner.
Lift your elbow to shoulder height.
Throw and finish with your thumb pointing down.
Make 20 throws, then switch knees for 10.

Coach's cue: Elbow up, thumb down.

Bring: flag football, partner

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Basket Target Throws

Ages 7 and up · 8 min · Technical · court

A solo home drill: throw into a basket to practice aiming with a good grip.

Put a basket 5 yards away.
Grip the ball on the laces and stand side-on.
Throw it into the basket with a high arc.
Throw 20 and count makes; move back a yard when you get 10.

Coach's cue: Point, step, throw.

Bring: flag football, laundry basket

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Family Throwing Ladder

Ages 7 and up · 10 min · Technical · field

Play catch with a family member and step back a little each time you both make three good catches in a row.

Start 4 yards apart.
Throw back and forth with your best form.
After three clean catches in a row, both take a step back.
Play for 10 minutes and remember your best distance.

Coach's cue: Good form before distance.

Bring: flag football, family member

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Throwing Motion Freeze

Ages 7 and up · 8 min · Technical · indoors

Step, turn and bring the arm through with no ball, freezing at the finish to check your form.

Stand side-on, hands together at your chest.
Step toward a target and turn your hips.
Bring your arm through high and finish with your thumb down.
Freeze and check; do 3 sets of 8.

Coach's cue: Step, turn, finish thumb down.

Bring: none

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Step and Hit the Target

Ages 11 and up · 10 min · Technical · court

Step toward your target and throw to a spot, not just in its direction.

Hang a target or hold up a hoop 10 yards away.
Step with your front foot right at the target.
Throw with a smooth spiral.
Throw 20 and count the ones that hit.

Coach's cue: Step at it, throw through it.

Bring: flag football, target or hoop, cones

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Three-Step Drop and Throw

Ages 11 and up · 12 min · Technical · field

Take a quick three-step drop from the snap and throw on time.

Start with the ball as if you just got the snap.
Take three quick steps back, the last one a plant.
Set your feet and throw to a receiver at 8 yards.
Do 15 drops and throws.

Coach's cue: One, two, three, throw.

Bring: flag football, cones, partner

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Snap, Catch and Throw

Ages 11 and up · 12 min · Technical · field

Take a snap from your center, set your feet and throw on time.

Your center hands the ball back between their legs.
Catch it cleanly and bring it up to your chest.
Take two quick steps back and throw to a receiver at 7 yards.
Do 15 snaps, then swap jobs.

Coach's cue: Clean snap, quick feet, throw.

Bring: flag football, 2 partners

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Touch Pass Over a Defender

Ages 11 and up · 12 min · Technical · field

Throw a soft, lofted ball over a defender's hands and down to your receiver.

A partner stands 3 yards in front of you with hands up.
Your receiver stands 5 yards behind them.
Lift the ball softly over the hands so it drops to the receiver.
Throw 15 and count good catches.

Coach's cue: Soft touch, up and over.

Bring: flag football, 2 partners

Throwing on the Run

Ages 14 and up · 12 min · Technical · field

Roll out to the side and throw accurately while still moving.

Roll out to the right between two cones.
Turn your shoulders toward your receiver and keep moving.
Throw ahead of them so they catch in stride.
Do 10 each side and count good catches.

Coach's cue: Square your shoulders, lead the receiver.

Bring: flag football, cones, partner

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Reading Your Receivers

Ages 14 and up · 15 min · Tactical · field

Look through your receivers in order and throw to the first one that is open.

Two receivers run routes; one partner plays a defender.
Look at receiver one, then two, then the safe check-down.
Throw to the first open player within 4 seconds.
Run 12 plays and talk about each choice.

Coach's cue: One, two, check-down.

Bring: flag football, cones, 3 partners

Knowing When to Throw It Away

Ages 14 and up · 15 min · Tactical · field

Choose between a safe throw, a safe throw-away or a short check-down when nobody is open.

Run a play with two receivers and two defenders.
Count to four in your head as you read.
If nobody is open, throw the ball out of bounds past everyone.
Run 12 plays and talk about each choice.

Coach's cue: No forced throws.

Bring: flag football, cones, 3 partners

Back-Shoulder Throw

Ages 14 and up · 12 min · Technical · field

Throw to your receiver's back shoulder so they turn and catch it away from the defender.

Your receiver runs straight down the sideline.
Throw a little behind them, to the shoulder near the line.
They stop, turn and catch.
Throw 12 each side and count catches.

Coach's cue: Aim behind, let them turn.

Bring: flag football, partner

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Catching drills

Diamond Hands Catch

Ages 7 and up · 8 min · Technical · field

Make a diamond with your thumbs and fingers to catch balls above your chest.

Touch your thumbs and pointer fingers to make a diamond.
Your partner tosses the ball to your face height from 5 yards.
Look the ball into the diamond and pull it in.
Make 20 catches.

Coach's cue: See it into the diamond.

Bring: flag football, partner

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Pinkies Together Low Catch

Ages 7 and up · 8 min · Technical · field

Turn your hands so your little fingers touch to catch balls below your chest.

Your partner tosses the ball low, around your belt.
Put your pinkies together, palms up.
Catch with your hands and bring it into your body.
Make 20 catches, mixing high and low.

Coach's cue: Low ball, pinkies together.

Bring: flag football, partner

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Self-Toss Catches

Ages 7 and up · 6 min · Technical · field

A solo drill: toss the ball up and catch it with your hands, not your body.

Toss the ball a little above your head.
Catch it with your thumbs together in a diamond.
Then toss it low and catch with pinkies together.
Make 30 catches.

Coach's cue: Hands catch, body stays still.

Bring: flag football

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Catch and Call the Number

Ages 7 and up · 8 min · Technical · field

Watch the ball all the way into your hands by reading a number written on it.

Write numbers on small pieces of tape on the ball.
Your partner tosses it from 5 yards.
Call out the number you see as you catch.
Make 20 catches.

Coach's cue: Read it into your hands.

Bring: flag football, tape or marker, partner

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Over-the-Shoulder Catch

Ages 11 and up · 12 min · Technical · field

Catch a ball coming over your shoulder while you run away from the passer.

Jog away from your partner along a straight line.
Turn your head to look back over one shoulder.
Reach with both hands, pinkies together, and catch it in stride.
Do 10 over each shoulder.

Coach's cue: Head turns, hands follow.

Bring: flag football, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Catch, Tuck and Turn Upfield

Ages 11 and up · 10 min · Technical · field

Secure the catch first, then tuck the ball and turn to run.

Your partner throws from 8 yards.
Catch with your hands, then tuck the ball high and tight.
Turn upfield and jog 5 yards past a cone.
Do 15 catches.

Coach's cue: Catch, tuck, then turn.

Bring: flag football, partner, cones

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Catching Through a Wave

Ages 11 and up · 10 min · Technical · field

Keep your eyes on the ball while a partner waves their hands near your face without touching you.

A partner stands beside you and waves their hands, no touching.
Another partner throws from 8 yards.
Look only at the ball and catch it with your hands.
Make 15 catches, then swap jobs.

Coach's cue: Eyes on the ball only.

Bring: flag football, 2 partners

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Bad Ball Catches

Ages 11 and up · 10 min · Technical · field

Practice catching passes that are low, wide or behind you, because not every throw is perfect.

Your partner throws from 7 yards, on purpose a little off target.
Move your feet first, then reach with both hands.
Bring the ball in tight after the catch.
Make 20 catches.

Coach's cue: Feet first, then hands.

Bring: flag football, partner

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

High-Point Catch

Ages 14 and up · 12 min · Technical · field

Jump and catch the ball at the highest point you can reach.

Your partner throws a high ball from 10 yards.
Time your jump to catch it with arms fully stretched.
Pull it down and land on two feet.
Do 12 catches with no defender contesting (under 12s). Play the ball, never a defender.

Coach's cue: Catch it at the top.

Bring: flag football, partner

Safety: Land on two feet on soft, non-slip ground. Stop if your knees or ankles hurt. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Sideline Catch With Feet In

Ages 14 and up · 12 min · Tactical · field

Catch near the sideline and keep your feet in bounds.

Mark a sideline with cones.
Run an out route toward it.
Catch the ball and drag or tap your feet down inside the line.
Do 12 and count catches with both feet in.

Coach's cue: Hands first, then find the line.

Bring: flag football, cones, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Catch on a Crossing Route

Ages 14 and up · 12 min · Tactical · field

Catch a ball while running across the field, then turn upfield away from defenders.

Run across the field 5 yards past the line.
Your passer throws ahead of you.
Catch with your hands, then turn upfield away from the cone defender.
Do 10 each direction.

Coach's cue: Catch first, then look upfield.

Bring: flag football, cones, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Quick Hands Close Range

Ages 14 and up · 10 min · Technical · field

Catch fast passes from close range to sharpen your hands and reactions.

Stand 4 yards from your partner.
They throw firm, quick passes at different heights.
Catch and toss back right away.
Do 3 rounds of 30 seconds and count catches.

Coach's cue: Soft hands, quick eyes.

Bring: flag football, partner

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Route Running drills

Walk the Route Tree

Ages 7 and up · 8 min · Technical · field

Learn the names and shapes of the basic routes by walking them first.

Set cones where each route turns.
Walk a slant, an out, a hitch and a go.
Say the name of each route as you run it.
Walk each one 3 times, then jog it.

Coach's cue: Know it, then run it.

Bring: cones

Slant and Out Basics

Ages 7 and up · 10 min · Technical · field

Run two simple routes with a clear, sharp turn.

For a slant, take 3 steps and cut inside at an angle.
For an out, take 5 steps and cut straight to the sideline.
Turn your head for the ball right after the cut.
Run each route 8 times.

Coach's cue: Sharp cut, head around.

Bring: cones, flag football, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Cone Path Follow the Leader

Ages 7 and up · 8 min · Technical · field

A family game: follow a leader through a cone path that has sharp turns, like a route.

A parent sets a cone path with 3 or 4 turns.
Follow the leader through it at a jog.
Make every turn sharp, right at the cone.
Take turns being the leader and design a new path.

Coach's cue: Turn right at the cone.

Bring: cones, family member

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Hitch: Stop and Turn

Ages 7 and up · 8 min · Technical · field

Run 5 yards, stop quickly, turn to the passer and show your hands.

Put a cone 5 yards ahead.
Run to it and stop with short steps.
Turn to face your passer with hands up.
Do 12 and catch the ball each time.

Coach's cue: Stop, turn, hands up.

Bring: cones, flag football, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Plant and Cut Steps

Ages 7 and up · 8 min · Technical · indoors

Three steps, plant and cut inside a taped square: the footwork that makes a route sharp.

Tape a small square about 3 steps across.
Take three quick steps to a corner.
Plant your outside foot and turn sharply toward the next corner.
Do 10 cuts each way, walking pace first.

Coach's cue: Sink the hips, plant, go.

Bring: tape

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Sharp Cuts at the Cone

Ages 11 and up · 10 min · Physical · field

Sink your hips and change direction fast at the break of a route.

Set a cone 8 yards ahead.
Run at three-quarter speed and chop your feet in the last two steps.
Plant your outside foot and cut 90 degrees.
Do 8 cuts each way.

Coach's cue: Chop, sink, cut.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Timing Routes With a Passer

Ages 11 and up · 12 min · Tactical · field

Match your route to the passer's drop so the ball and you arrive together.

Your passer takes a three-step drop as you start.
Run a hitch at 5 yards and turn on their last step.
Catch and turn upfield.
Run 15 routes, mixing hitch, out and slant.

Coach's cue: Same depth, every time.

Bring: flag football, cones, partner

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Getting Off the Line

Ages 11 and up · 10 min · Technical · field

Get past a defender in front of you at the start of a route with footwork only, no contact.

A defender stands a yard in front of you.
Use a quick jab step one way, then go the other way.
Keep your hands to yourself, no pushing.
Do 12 starts, then swap.

Coach's cue: Jab and go, no hands.

Bring: cones, partner

Safety: Non-contact: no pushing or blocking by anyone. Run on flat, non-slip ground.

Curl Route Practice

Ages 11 and up · 10 min · Technical · field

Run 8 yards, sink your hips and curl back toward the passer.

Run hard to a cone 8 yards ahead.
Sink your hips and turn back toward the passer.
Step back toward the ball to meet it.
Run 12 curls, alternating directions.

Coach's cue: Sink, turn, come back.

Bring: cones, flag football, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Sitting in Open Space

Ages 14 and up · 15 min · Tactical · field

Find the gap between defenders who are guarding areas, and stop in it.

Two defenders guard zones in a 15-yard square.
Run into the square and look for the space between them.
Stop, face the passer and show your hands.
Run 12 routes and talk about where the gaps were.

Coach's cue: Find the hole, sit and show.

Bring: flag football, cones, 3 partners

Double Move Routes

Ages 14 and up · 12 min · Technical · field

Fake one route, then break off it into a second one.

Run 5 yards and fake a hitch with a quick turn of your head.
Explode up the field into a go route.
Look back for the ball over your shoulder.
Run 10 double moves each side.

Coach's cue: Sell the first, win the second.

Bring: cones, flag football, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Option Route Reads

Ages 14 and up · 15 min · Tactical · field

Choose your cut based on where the defender stands.

Run 5 yards toward a defender.
If they are inside, break outside; if outside, break inside.
If they back off, stop and turn.
Run 12 routes and say your read after each one.

Coach's cue: Read the defender, break away.

Bring: cones, flag football, 2 partners

Bunch Release Without Picks

Ages 14 and up · 15 min · Tactical · field

Start close to teammates and run separate routes without blocking a defender's path.

Three receivers line up close together.
Each runs a different route: one in, one out, one deep.
Do not run into or screen a defender; picks are not allowed.
Run 10 plays and rotate spots.

Coach's cue: Own lane, no picks.

Bring: cones, flag football, 3 partners

Safety: Non-contact: never run into or screen a defender. Keep your eyes up in a crowd. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Flag Pulling drills

Pull the Flag From a Walking Partner

Ages 7 and up · 8 min · Technical · field

Learn to pull a flag cleanly from a partner who is walking.

Your partner wears a flag belt and walks past you.
Step to them, reach for the flag at the hip and pull it straight out.
Hold the flag up high so everyone can see.
Do 15 pulls, then swap.

Coach's cue: Pull, don't grab.

Bring: flag belts, partner

Safety: Non-contact: reach for the flag, not the player. No holding, pushing or blocking, and slow down before you get close. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Eyes on the Hips

Ages 7 and up · 8 min · Technical · field

Watch the ball carrier's hips, because hips cannot fake.

Face your partner in a 5-yard box.
They shuffle and fake with their head and shoulders.
Watch only their belt and mirror their steps.
Do 6 rounds of 15 seconds.

Coach's cue: Watch the belt, not the head.

Bring: flag belts, partner, cones

Hanging Flag Pulls

Ages 7 and up · 6 min · Technical · indoors

A solo home drill: hang a flag belt on a chair and practice a clean, quick pull.

Hang a flag belt on a chair at hip height.
Get into a low stance a step away.
Step in, pull one flag straight out and hold it high.
Put it back and do 30 pulls, both hands.

Coach's cue: Step, pull, show it.

Bring: flag belt, chair or fence

Tail Chase Game

Ages 7 and up · 10 min · Tactical · field

Everyone wears flags in a square; pull as many as you can while keeping your own.

Mark a 15-yard square.
On "go", pull flags and drop them in a team bucket.
If yours is pulled, grab one from the bucket and keep playing.
Play 3 rounds of 2 minutes.

Coach's cue: Pull, don't grab.

Bring: flag belts, cones, partners

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Break Down and Pull

Ages 11 and up · 10 min · Technical · field

Slow down under control near the ball carrier before you reach for a flag.

Run toward your partner from 10 yards.
Three yards away, chop your feet and get low with knees bent.
Reach for the flag with your hands, not your body.
Do 12 pulls as they jog past.

Coach's cue: Chop, get low, pull.

Bring: flag belts, cones, partner

Pursuit Angles

Ages 11 and up · 12 min · Tactical · field

Run to where the ball carrier is going, not where they are now.

Your partner starts at one cone and runs to the end line.
You start 5 yards inside them.
Take an angle that meets them before the line and pull a flag.
Do 10 rounds from different starting spots.

Coach's cue: Aim ahead of them.

Bring: flag belts, cones, partner

Funnel Angle Pull

Ages 11 and up · 10 min · Technical · field

Close on a ball carrier from an angle and pull a flag without overrunning them.

Make a funnel of cones that narrows over 10 yards.
The carrier jogs through the funnel.
Start from the side, come at an angle and pull at the narrow end.
Do 10 pulls from each side.

Coach's cue: Angle in, chop, pull.

Bring: flag belts, cones, partner

Pull Left, Pull Right

Ages 11 and up · 10 min · Technical · field

Pull a flag from either hip, so carriers cannot escape you by turning.

Your partner jogs past you on your left, then on your right.
Use the hand nearest the flag.
Keep your feet under you and stay low.
Do 10 pulls each side.

Coach's cue: Both hands ready.

Bring: flag belts, partner

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Using the Sideline

Ages 14 and up · 12 min · Tactical · field

Steer the ball carrier toward the sideline so they have less room.

Mark a 10-yard wide channel with one side as the sideline.
Stay on their inside shoulder.
Shade them toward the line, then pull a flag.
Do 12 rounds and swap roles.

Coach's cue: Inside shoulder, squeeze the space.

Bring: flag belts, cones, partner

Rally to the Ball Carrier

Ages 14 and up · 15 min · Tactical · field

Work with a teammate so one of you cuts off the run and the other pulls the flag.

Two defenders face one ball carrier in a 15-yard square.
One defender forces the carrier to one side.
The other comes from that side to pull the flag.
Play 12 rounds and talk about who did which job.

Coach's cue: One forces, one pulls.

Bring: flag belts, cones, 3 partners

Zone Defense Pulls

Ages 14 and up · 15 min · Tactical · field

Guard an area, react when a catch is made in it, and pull the flag fast.

Two defenders each guard one half of a 15-yard area.
A passer throws to receivers moving through the zones.
Close on the catch in your zone and pull a flag.
Play 12 plays and swap roles.

Coach's cue: Own your zone, close fast.

Bring: flag belts, cones, flag football, 4 partners

Rushing the Passer Legally

Ages 14 and up · 12 min · Tactical · field

Rush from the marked distance with hands up and pull the passer's flag, never touching their body.

Mark the rush line 7 yards from the passer (check your league rule).
Start behind the line and go on the snap.
Hands up high to block the view, then reach for a flag.
Do 10 rushes and swap.

Coach's cue: Hands up, then flag.

Bring: flag belts, cones, flag football, partner

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Evasion drills

Zigzag Cone Run

Ages 7 and up · 8 min · Physical · field

Change direction quickly while carrying the ball tight.

Set 6 cones in a zigzag, 3 yards apart.
Carry the ball high and tight in the outside arm.
Cut around each cone, switching arms when you turn.
Do 8 runs.

Coach's cue: Ball high, cut sharp.

Bring: cones, flag football

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Keep Your Flags Game

Ages 7 and up · 10 min · Tactical · field

Everyone wears flags and moves around a square trying to keep theirs.

Mark a 15-yard square.
Everyone wears a flag belt and tries to pull other flags.
If yours is pulled, put it back on and keep playing.
Play 3 rounds of 2 minutes; count how many times you kept both flags.

Coach's cue: Keep moving, keep your hands free.

Bring: flag belts, cones, partners

Safety: Non-contact: keep your hands and arms away from your flags (no flag guarding), no stiff arms, and never leave your feet to avoid a pull. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Minnows Across the Pond

Ages 7 and up · 10 min · Tactical · field

A team game: minnows run across with flags on while a shark tries to pull them.

Mark a 15-yard pond.
Minnows wear flags and run across on "go".
A pulled minnow becomes a shark helper.
Play 4 rounds and swap the first shark.

Coach's cue: Find the gap, keep going.

Bring: flag belts, cones, partners

Hand-Off and Run

Ages 7 and up · 8 min · Technical · field

Take a hand-off from a partner and run through a gap in the cones.

Your partner holds the ball out to the side.
Run past, lift your inside elbow and take the ball into your belly.
Run through a gate of cones 5 yards ahead.
Do 10 each side.

Coach's cue: Elbow up, ball in.

Bring: flag football, cones, partner

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Stutter and Go

Ages 11 and up · 10 min · Technical · field

Use quick feet to freeze a defender, then burst past.

Jog toward your partner from 10 yards.
Two yards away, stutter with fast small steps.
Explode past them on one side.
Do 10 runs; your partner pulls only if you are slow.

Coach's cue: Freeze them, then go.

Bring: cones, flag football, partner

One on One Flag Channel

Ages 11 and up · 12 min · Tactical · court

Beat a defender in a narrow lane without guarding your flags.

Mark a lane 5 yards wide and 15 yards long.
Carry the ball and try to get to the end with both flags.
Use a cut, a stutter or a change of speed.
Play 10 rounds each and count your escapes.

Coach's cue: Pick a move, commit.

Bring: flag belts, cones, flag football, partner

Cutback Run

Ages 11 and up · 10 min · Technical · field

Run to the outside, then cut back against the defender's chase.

Run wide toward the sideline.
When your partner chases hard, plant your outside foot.
Cut back inside behind them.
Do 8 runs each side.

Coach's cue: Pull them wide, cut back.

Bring: cones, flag football, partner

Pitch Option Run

Ages 11 and up · 12 min · Tactical · field

Run at a defender with a teammate behind; keep it or toss it back depending on what they do.

Run at the defender with your teammate 3 yards behind and wide.
If the defender comes to you, toss the ball back to your teammate.
If they go to your teammate, keep it and run.
Play 10 rounds and swap.

Coach's cue: Make them choose.

Bring: flag football, flag belts, cones, 2 partners

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Spin Away From a Reach

Ages 14 and up · 12 min · Technical · field

Spin away from a defender's reach while keeping your hands up and away from your flags.

Jog at your partner, who reaches for a flag.
Plant and spin away from the reaching hand.
Keep the ball tight and your free hand up, not near your hip.
Do 8 spins each way.

Coach's cue: Plant, spin, hands up.

Bring: flag belts, cones, partner

Setting Up the Defender

Ages 14 and up · 15 min · Tactical · field

Use your eyes and a teammate's running path to make a defender commit the wrong way, with no blocking.

Two attackers face one defender in a 10-yard wide area.
Your teammate runs a path without touching anyone.
Look one way, then cut the other way behind your teammate's path.
Play 12 rounds and swap roles.

Coach's cue: Eyes sell it, feet finish it.

Bring: flag belts, cones, flag football, 2 partners

Two Carriers, Two Pullers

Ages 14 and up · 15 min · Tactical · field

Two ball carriers work together with tosses and cuts to beat two flag pullers.

Mark a 15-yard wide area.
Two carriers can toss the ball backward once.
Two defenders try to pull a flag from the carrier.
Play 5 rounds of 1 minute and swap.

Coach's cue: Space, timing, go.

Bring: flag football, flag belts, cones, 3 partners

Speed Change Run

Ages 14 and up · 12 min · Physical · field

Slow, then explode, to make chasing defenders misjudge you.

Mark 30 yards with a cone every 10.
Jog the first 10, burst the next 10, jog the last 10.
Keep the ball tight the whole way.
Do 6 runs with a walk back.

Coach's cue: Slow, explode, relax.

Bring: cones, flag football

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Speed & Agility drills

First Three Steps

Ages 7 and up · 8 min · Physical · field

Get off the line fast with short, powerful first steps.

Start in a ready stance with your weight on the front foot.
Push off and take three short, fast steps.
Run through a cone 10 yards away.
Do 8 starts with a walk back.

Coach's cue: Short, fast, push.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Shuffle and Backpedal

Ages 7 and up · 8 min · Physical · field

Move sideways and backward with balance, the way a defender does.

Set a 5-yard square with cones.
Shuffle across the front, backpedal down the side.
Shuffle across the back and jog up the last side.
Do 6 laps, switching direction.

Coach's cue: Stay low, never cross your feet.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Red Light, Green Light Starts

Ages 7 and up · 8 min · Physical · field

A start-and-stop game that builds quick first steps and good stopping.

Line up 20 yards from the caller.
On "green light", run; on "red light", stop and freeze.
If you wobble, take a breath and get set again.
Play 4 rounds and take turns calling.

Coach's cue: Go fast, stop strong.

Bring: cones, family or friends

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Bear and Crab Relay

Ages 7 and up · 8 min · Physical · field

Fun crawling races against your own time that build strength for fast, balanced running.

Set two cones 8 yards apart.
Bear crawl there and crab walk back.
Time it and try to beat your own time next round.
Do 4 rounds with a rest between.

Coach's cue: Strong arms, flat back.

Bring: cones

Safety: Use soft, flat ground. Stop if your wrists or shoulders hurt.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Quick Feet in Place

Ages 7 and up · 8 min · Physical · indoors

Fast, light steps on the spot train the quick feet every first step needs, with no room to cover.

Stand tall with soft knees, arms bent.
Patter your feet as fast as you can on the spot for 10 seconds.
Rest 20 seconds, breathing easy.
Do 8 rounds; on the last 3, finish with one big step forward and freeze.

Coach's cue: Light and fast, like the floor is hot.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Cone Reaction Drill

Ages 11 and up · 10 min · Physical · field

React to a called color and get there fast.

Set 4 colored cones in a square around you, 5 yards away.
Your partner calls a color.
Touch that cone and come back to the middle.
Do 4 rounds of 6 calls with a rest between.

Coach's cue: Hear it, go.

Bring: colored cones, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

L-Drill Footwork

Ages 11 and up · 10 min · Physical · field

Run an L-shaped course to work on turns and acceleration.

Set three cones in an L, 5 yards apart.
Run to the second cone and back, then around the third and back.
Time it with a partner.
Do 4 runs, resting a full minute between.

Coach's cue: Low turns, fast out.

Bring: cones, timer

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Ladder In and Out

Ages 11 and up · 10 min · Physical · field

Step in and out of each box sideways to sharpen fast feet.

Face sideways to the ladder.
Step both feet in, then both feet out, moving down it.
Stay on the balls of your feet.
Do 6 lengths each way.

Coach's cue: In, in, out, out.

Bring: agility ladder or chalk lines

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Snap Count Starts

Ages 11 and up · 10 min · Physical · field

Start on the right count so your first step is fast and on time.

Get in a two-point stance at a line.
Your partner calls a count and says which number is "go".
Burst 10 yards on that number only.
Do 12 starts with a walk back.

Coach's cue: Listen, then explode.

Bring: cones, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

Mark 40 yards.
Jog the first 10, run steady the next 10, run fast the last 20.
Keep your face, hands and shoulders loose.
Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Flying Tens

Ages 14 and up · 12 min · Physical · field

Build up speed, then hold your top speed for 10 yards.

Mark a 10-yard build-up zone and a 10-yard fast zone.
Build up through the first zone.
Sprint through the fast zone with tall posture and quick arms.
Do 6 runs with a full walk back between.

Coach's cue: Build, then fly.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Decelerate and Redirect

Ages 14 and up · 12 min · Physical · field

Stop under control from full speed and go in a new direction.

Sprint 10 yards to a cone.
Stop in 3 steps, hips low.
Turn and sprint 5 yards to a side cone.
Do 6 each way with a walk back between.

Coach's cue: Brake low, push off.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Wall Drive Marches

Ages 14 and up · 10 min · Physical · indoors

Practice the forward lean and knee drive of fast acceleration against a wall.

Lean on a wall with straight arms, body in a line.
Drive one knee up, then switch, slowly.
Then switch quickly for 5 fast steps.
Do 6 sets.

Coach's cue: Lean, drive, switch.

Bring: wall

Safety: Use a solid wall and non-slip shoes. Stop if your hamstrings or calves feel tight.

Repeat Route Efforts

Ages 14 and up · 15 min · Physical · field

Run a set of routes at game speed with full rest, like a drive down the field.

Run a slant, rest 30 seconds, then a curl, then a go.
Catch the ball at the end of each one.
Walk back and rest a full 2 minutes.
Do 3 sets, stopping early if you feel unwell.

Coach's cue: Game speed, real rest.

Bring: cones, flag football, partner

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

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