Equipment Needed
- Cones to mark start/finish
Mark the start and finish
Cones make it easy to mark a consistent start and finish line so every player's get-off can be compared fairly.
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- Players line up in a row, each with 5 yards of open space ahead.
- Coach demonstrates the stance before the first rep.
Instructions
- Player sets a stance with feet shoulder-width apart, one hand down, back flat, eyes up.
- On the coach's signal, explode forward out of the stance for 5 yards.
- Focus on a quick, low first two steps rather than standing up immediately.
- Walk back and repeat 5–6 times.
Coaching Points
- Weight should be balanced, not falling forward onto the down hand before the signal.
- The first step out of the stance should be short and quick, not a long lunging stride.
- Stay low through the first several steps before rising up to full speed.
- This stance and start pattern applies to nearly every position — it's worth the extra repetition.
Variation
Add a random-direction call (left, right, straight) to react to after the stance, or time the 5-yard sprint for a fun personal-best challenge.