Zig zag sprints

The purpose of this football fitness drill is for players to get a lot of repetitions of sprinting and changing directions which is similar to that of a soccer game

• 6 cones

Create your zig-zag pattern with 7 yards between each cone and each at a 45-degree angle from the previous cone.

Follow the zig-zag pattern, making sure to turn around the outside of the cones.

Repeat this process until you get to the end where you will take a 30-second recovery jog back to the start where you repeat the process 5 more times.

To vary the drill you can:

• Shuffle backward
• Change the angle of the cones
• Place the cones nearer or further away from each other
• Perform this soccer drill with a soccer ball

• Keep a low center of gravity
• Quick steps around the cones
• Focus on acceleration and de-acceleration

• What should your body position be like to make changing direction easier?
• What type of steps should you take around the cones?
• What should you be focusing on the most as you are approaching and moving away from the cones?