Speed and Agility Circuit — Accelerate, Decelerate, Change Direction
A multi-station physical circuit combining short accelerations, controlled deceleration and sharp changes of direction.
Develop football-specific acceleration, braking and change-of-direction mechanics.
Save time planning sessions with FUTNIVO.
Players
6
Duration
12 min
Equipment
Balls, Cones
Difficulty
Intermediate
Age group
U10–U18
Category
Fitness
Type
Coordination
Organization
Set three or four stations: 5–10m acceleration, deceleration box, 45° cut, 90° turn and re-acceleration. Players rotate in small groups with appropriate rest.
Coaching Points
Powerful first steps; Lower centre of mass before braking; Short steps into direction change; Push away explosively; Maintain quality over volume
Progressions
- Add a ball to the final acceleration phase.
Regressions
- Reduce angles and running distance.
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