Fitness Sequence Race Diagram

Sequence Race

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  1. Have the players form groups of 4-6 (depending on size of the pitch).
  2. The Coach will give a cone colour to begin the sequence race.
  3. Player sprint to the coloured cone.
  4. As they are running the coach will give them the next colour, and the sequence race continues for about 5-8 different cones.
  5. Last person to finish does 20 crunches.

For example: Blue, Orange, Red, Blue, Red, Orange, Yellow

Varying Movements:

  1. Forward sprint
  2. Back pedal
  3. Side Shuffle
  4. Hops and Jumps
  5. Tapioca

Have the players get low, touch the ground for an easier change of direction.*
Number of sets run depend on age and size of the pitch.*

Relevant Age Groups:

  • U9, U-9, Under 9, 9 and Under
  • U10, U-10, Under 10, 10 and Under
  • U11, U-11, Under 11, 11 and Under
  • U12, U-12, Under 12, 12 and Under
  • U13, U-13, Under 13, 13 and Under
  • U14, U-14, Under 14, 14 and Under
  • U15, U-15, Under 15, 15 and Under
  • U16, U-16, Under 16, 16 and Under
  • U17, U18, U21 and Older

Check out this exercise for “Sprints”.

Check out my eBook “50 Soccer Training Exercises” for more training session ideas.

Coaching Equipment:

  • 60 Cones
  • Coordination Tools – Hoops, Hurdles, Ladders
  • Tactical Board
  • Poles (Optional), Training Mannequins (Optional)
  • A Ball per Player
  • 3 Colours of bibs
  • A Watch
  • A Pump
  • Air Pressure Gauge
  • A Whistle (windy day).

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