Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Gear Change Runs
Change from cruising to fast on a call, then relax back, without tightening up.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Cruise at half speed down a 60-yard lane.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 11 and up
- Time
- 12 min
- Players
- You and a partner
- Space
- Gym or court
- Bring
- Cones, partner
- Level · skill
- Developing · Sprint Speed
The steps
How it works
- Cruise at half speed down a 60-yard lane.
- A partner calls "Gear up" and you go faster for 15 yards.
- Relax back to cruising on "Gear down".
- Do 5 runs with a walk back.
Coaching point
Faster, but still loose.
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
Challenge
Pick a distance: Less (5 yards), Core (10), More (15). Aim for a smooth start, 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 a smooth start, not a faster time. Only your own number counts: today against last time.
Practice makes progress
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