1. Drills
  2. Track and Field
  3. Sprint Speed

Flying 20s

Build up speed over a run-in, then hold top speed through a short zone.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Set cones at 0, 20 and 40 yards.

Core: As written. Aim for smooth form and compare only with your own last time.

Ages
11 and up
Time
15 min
Players
Just you
Space
Yard or field
Bring
Cones, stopwatch
Level · skill
Developing · Sprint Speed

The steps

How it works

  1. Set cones at 0, 20 and 40 yards.
  2. Build up gently over the first 20 yards.
  3. Hold your fastest relaxed speed from 20 to 40.
  4. Do 4 reps with a full 3-minute walk between and log your best zone time.

Coaching point

Build, float, fly.

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Make it fun

Play it, don't drill it

Game version

Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

Challenge

Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.

Story

You are an explorer crossing the infield like a jungle.

My best

Beat your own count

Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.

Practice makes progress

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