Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Red Light, Green Light Runs
A stop-and-go game that teaches you to burst into a sprint and stop under control.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
An adult stands at the far cone and calls "Green" or "Red".
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Cones, adult or friends
- Level · skill
- Beginner · Sprint Speed
The steps
How it works
- An adult stands at the far cone and calls "Green" or "Red".
- On green, run fast and tall; on red, stop in two steps.
- Walk back to the start after each round.
- Play 6 rounds and try to stop smoother each time.
Coaching point
Quick go, soft stop.
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
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free track and field week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.