Reaction Sprint

Objective

Improve reaction time and explosive first-step speed from a standing or dynamic start.

Equipment

• Ball
• Cones

Instructions

1. 1

   Two players stand back-to-back at the centre cone, 1 yard apart.

2. 2

   Coach points left or right (or calls a colour). Both players sprint to the cone on that side, 10 yards away.

3. 3

   First to touch the cone wins the rep. Walk back to reset.

4. 4

   Complete 10 reps with varying signals and rest times.

Coaching Points

• ✓ Stay relaxed in the ready position — tension slows your first step.
• ✓ Drive with your arms on the first stride.
• ✓ Do not anticipate the signal — react to it.

Age Notes

Variations

• → Use a dropped ball instead of a signal — players react to the visual.
• → Add a ball at the far cone so the winner must dribble back through a gate.