Change of Pace

Objective

Beat defenders by deliberately slowing down then exploding past them.

Equipment

• Ball
• Cones

Instructions

1. 1

   Dribble toward a cone at 50% pace.

2. 2

   At 2 yards from the cone, drop to walking pace for one step.

3. 3

   Immediately burst past the cone at maximum speed.

4. 4

   Complete 8 reps then add a second cone 15 yards away to sprint to.

Coaching Points

• ✓ The slow phase must be convincing — do not half-slow.
• ✓ The acceleration must be explosive — drive off the back foot.
• ✓ Keep the ball under control during the slow phase.

Age Notes

Variations

• → Use against a live defender who tries to close down during the slow phase.