Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Wicket Rhythm Runs
Run over low markers spaced evenly to lock in an upright, fast stride rhythm.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Lay 8 low markers in a line about 5 to 6 feet apart.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 14 and up
- Time
- 15 min
- Space
- Yard or field
- Bring
- 8 mini hurdles or flat sticks, tape measure
- Level · skill
- Advanced · Sprint Speed
The steps
How it works
- Lay 8 low markers in a line about 5 to 6 feet apart.
- Run in for 10 yards, then step over each marker without reaching.
- Stay tall and let your feet land under you.
- Do 5 runs, adjusting spacing with your coach.
Coaching point
Step over, not out.
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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