Prepare for Speed

Two warm up sessions to help your players cover the ground faster during the match.

Moonwalking

A session for improving stride length

From a jogging start get your players to try to cover 20 metres in as few strides as possible. Ask them to count the number of strides over four attempts. It helps if the players think like triple jumpers to cover as much ground as possible with each stride.

What to call out:

"Drive with your arms to get more distance."
"Keep your head up and relaxed."
"Keep your forward momentum by landing on your heel and driving off your toes."

Ping!

A session promoting explosive sprinting

One player with the ball (the "runner") is held by another from behind and by the shorts. The runner leans forwards and tries to start running. Maintaining the resistance, the holding player lets the runner move a couple of metres and then releases him. The runner explodes forwards from a falling position.

What to call out:

"Runner: use short steps to regain your balance."
"Runner: work your arms to maintain your balance and to drive into the running action."

Developments

Use an old shirt or towel to hold the player in position.
Decide who initiates the "let go" – the holder or the runner.

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