Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Seated Arm Drive
Fast arms make fast legs; sit down so you can focus on arm action only.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit tall on the ground with your legs straight.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 11 and up
- Time
- 6 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Nothing to bring
- Level · skill
- Developing · Speed
The steps
How it works
- Sit tall on the ground with your legs straight.
- Bend your elbows to about 90 degrees.
- Swing your arms fast from shoulder to hip for 10 seconds.
- Rest 30 seconds; do 6 rounds.
Coaching point
Cheek to pocket, relaxed hands.
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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