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Better running for better soccer! (Part C)

Exercises with cones and/or poles

please click here for Part A, Part B, Part D, Part E

1. Game Setup

5 to 8 poles (or cones) are laid out in a row, a short distance apart.

Basic Sequence

Players run through the poles with various steps from the "A-B-C's."


  • Skipping
  • Fast knee lifts
  • Knee lifts
  • Sideways run (keep hips and shoulders square!)

3. Game Setup

5 to 7 cones are set up in a zigzag formation.

Basic Sequence

Players move from cone to cone at high speed, with lots of small steps.


  • Sideways running from cone to cone.
  • Players must touch each cone with their hands.

Speed training exercises coming in the next issue!