Figure 8.5c Figure 8.5d
Work-to-rest Ratio: Continue this sequence of control-pass-sprint for 60 seconds and then have both
players rest for 60 seconds. Have the players switch roles after every 60-second repetition. This works out
to be a work-to-rest ratio of 1:3, because the period during which the player is acting mainly as the passer
is considered to be a part of the recovery period. Have each player perform a total of 4 to 6 working
repetitions.
Coaching Points: Encourage the players to move the ball as quickly as possible but with quality (good
weight and accuracy) passes. After making a pass, the working 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 player should take small strides
to decelerate.
Variation: You can vary the exercise by having the working player speed dribble to the cone 15 yards
away before returning the ball to their partner. They then sprint back to the initial cone and repeat the
sequence of control-speed dribble-pass-sprint.
Progression: You can progress this exercise by changing the delivery of the passes (bounced passes or air
balls) into the working player, or by having the working player jump over hurdles while sprinting
between the cones (Figure 8.5e).
Figure 8.5e