Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Sprint Video Self-Check
A parent films your runs from the side so you can pick one thing to work on.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
A parent films a 30-yard run from the side on their own phone.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 14 and up
- Time
- 12 min
- Players
- You and a partner
- Space
- Yard or field
- Bring
- Phone video, cones, partner
- Level · skill
- Advanced · Sprint Speed
The steps
How it works
- A parent films a 30-yard run from the side on their own phone.
- Check: tall hips, arms hip to chin, feet landing under you.
- Pick one fix and run 3 more times thinking only of it.
- They film the last run so you can compare it with your first.
Coaching point
One fix at a time.
Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight. Film only on a parent's or coach's device, with a parent's OK, and never post it online.
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.