Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Hip Turn and Run
Defensive back work: open your hips without a false step and run with a receiver.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Backpedal facing your partner.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 14 and up
- Time
- 10 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Cones, partner
- Level · skill
- Advanced · Speed
The steps
How it works
- Backpedal facing your partner.
- When they point, open your hips that way and sprint 10 yards.
- Keep your eyes back on your partner as you run.
- Do 10 turns, 5 each side.
Coaching point
Open the gate, then run.
Safety: Warm up first, run on flat, dry ground and stop if a muscle feels tight. On hot days drink water and rest in the shade, and stop if you feel dizzy or get a headache. If you hear thunder, go inside.
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 receiver leaving the line smoothly on the signal.
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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