Spin and Accelerate — Back-to-Goal Reaction Race

Set up a 15×8m lane. Attacker starts back-to-goal at a cone, defender marks from behind. Coach calls 'left' or 'right'. Attacker spins in that direction (pivot on one foot, sprint the other way), and races to the gate 10m ahead. Defender tries to follow and tag. First to the gate wins. 6 reps, swap roles, rest 30s.

1. Pivot on the foot closest to the spin direction — push off hard. 2. The spin is a quick turn, not a slow rotation — explode out of it. 3. Keep the defender on your back — use the arm to feel them. 4. First step after the spin is a sprint — drive the arms and knees. 5. Don't look back after spinning — trust the spin and go. 6. Run through the gate — don't slow down at the finish.

• Add a ball — attacker must receive and dribble after the spin.
• Defender starts closer — less time to create separation.

• Defender is passive — doesn't chase, just stands.
• Walk through the spin first — focus on the pivot technique.