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Defending & Winning the BallTransitionFoundationalIntermediateU9-U10Warm-UpFitness & Agility
Closing Speed & Defensive Recovery
5-10 minutes Solo, Partner, Group 1 soccer ball (optional), 2 cones
Watch the Drill
Listen to your Coach
Coach Carter
A short spoken walk-through of this drill.
Goal
Execute explosive transitions between sprinting, jockeying, and recovery running with balanced footwork.
Setup
Place one cone as the starting base and a second cone 15 yards directly in front.
Drill Instructions
1. Sprint at 100% speed from the base cone to the far cone. 2. As you reach the cone, decelerate quickly into a low defensive side-on stance. 3. Jockey (shuffle) backwards for 3 yards while staying low. 4. Turn and sprint back to the starting line as if recovering to your own goal.
Coach Tip
Lower your center of gravity and take 'short-sharp' steps as you approach the cone to stay balanced.
Avoid
Lunging at the cone or standing completely upright while jockeying.
Court diagram coming soon
Ready to train?
Add this drill to your Active Drills to start tracking time and progress.
AI Coach feedback
Upload or record a clip of yourself on this drill and your AI coach will spot what's working and what to fix next.
Setup
Place one cone as the starting base and a second cone 15 yards directly in front.
Drill Instructions
1. Sprint at 100% speed from the base cone to the far cone. 2. As you reach the cone, decelerate quickly into a low defensive side-on stance. 3. Jockey (shuffle) backwards for 3 yards while staying low. 4. Turn and sprint back to the starting line as if recovering to your own goal.
Goal
Execute explosive transitions between sprinting, jockeying, and recovery running with balanced footwork.
Coach Tip
Lower your center of gravity and take 'short-sharp' steps as you approach the cone to stay balanced.
Avoid
Lunging at the cone or standing completely upright while jockeying.
Watch the Drill
Court diagram coming soon
Listen to your Coach
Coach Carter
A short spoken walk-through of this drill.
Ready to train?
Add this drill to your Active Drills to start tracking time and progress.
AI Coach feedback
Upload or record a clip of yourself on this drill and your AI coach will spot what's working and what to fix next.