Game version
Cone-tag chase: a partner or parent walks the cone line while you run to touch the cones they call by color. Rest fully between runs.
Sprint Intervals
Build speed with short, hard sprints and full recovery.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Core: Steady, quick. Aim for smooth form, not a faster time.
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Cones
- Level · skill
- Developing · Pace & Agility
The steps
How it works
- Set two cones 30 yards apart.
- Sprint at full speed, then walk back to recover.
- Do 8 sprints.
- Rest fully between to keep each sprint fast.
Coaching point
Drive your knees and arms, stay tall.
Safety: Warm up first. Stop if you feel a pull in a muscle.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (jog), Core (steady, quick), More (quick with a stop at the end). Aim for smooth form, not a faster time.
Story
You are a cheetah crossing the grassland, then resting in the shade.
My best
Beat your own count
Aim for smooth form, not a faster time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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