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
Sit tall and drive your arms cheek to hip as fast as you can for 10 seconds. Fast arms make fast legs.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit tall on the floor with your legs straight.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- None
- Level · skill
- Beginner · Sprint Speed
The steps
How it works
- Sit tall on the floor with your legs straight.
- Bend your elbows to about 90 degrees.
- Drive your arms cheek to hip, fast, for 10 seconds.
- Rest 30 seconds; do 6 rounds.
Coaching point
Cheek to hip, relaxed hands.
Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.
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
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