Once they reach the starting cone, they again stop the ball, turn, and then dribble towards the third cone in
the row (10 yards from the starting cone). They must continue this sequence until they have dribbled to all
three cones and back. After returning from the third and final cone, they must stop the ball at the feet of
the player next in line, so that they can perform the same sequence.
Work-to-rest Ratio: The time each player takes to perform one round of shuttle dribbles should last no
more than 10 to 15 seconds. The recovery between repetitions should be the time taken for all the players
in front of them to perform their runs and should be no longer than 1 minute (60 seconds). This gives a
work-to-rest ratio of approximately 1:5. Perform a total of 2 to 3 sets with 3 repetitions per set.
Coaching Points: Players must dribble as fast as possible under control. Encourage them to take small
touches and dribble with their heads up. By forcing them to stop the ball at each cone, you will ensure that
they dribble under control.
Variation: You can vary this exercise by instructing the players to perform a particular turn at each cone.
For example, they must turn using either the outside, inside or sole of the foot. You can also instruct them
to dribble with their weaker foot only or to use a particular surface of the foot (inside, outside or a
combination) when dribbling.