Figure 8.4b Figure 8.4cWork-to-rest Ratio: Have the players continue this passing sequence for 90 seconds and then rest for
three minutes. Because they rest intermittently throughout the exercise this works out to be a work-to-rest
ratio of about 1:3. Perform a total of 4 to 6 repetitions.
Coaching Points: After making a pass, the player should take a powerful first step in intended direction
and short, powerful steps while accelerating. Ensure the players maintain good posture (positive body
lean) while accelerating. Upon approaching the cone, the players should take small strides to decelerate.
Encourage the players to move the ball as quickly as possible while making quality (good weight and
accurate) passes. Players should decide who they are passing to before they receive the pass and should
therefore take their first touch in that direction.
Variation: You can vary this exercise by having the players speed dribble to the open cone and then
making a pass to another player or you can instruct the players to take their first touch with a specific part
of the foot (inside or outside) into space.
Progression: You can progress this exercise by limiting the players to one-touch only or by having them
perform rapid backpedals or side-to-side shuffles instead of sprinting. You can also divide the players
into groups of three and therefore the time between sprints will be reduced.