V-Pull Escape — Drag Back, Push Diagonal, Accelerate

Set up a 20×20m area. Place 4 cones in a diamond 3m apart in the centre. Each player has a ball at a cone. Player drags the ball back with the sole (V-pull), pushes it diagonally past the cone, accelerates 5m, then jogs back and repeats from the next cone. Rotate clockwise after 4 reps. Work 60s, rest 30s, 4 rounds.

1. Scan the space before pulling the ball back — know where you want to go. 2. Drag the ball with the sole of the foot, not the toe — control the depth. 3. Push the ball diagonally with the inside of the opposite foot — not straight ahead. 4. Lean forward and accelerate immediately after the push — no pause. 5. Keep the ball within 1m of the body throughout the move. 6. Head up after the exit — don't stare at the ball while accelerating.

• Add a passive defender 3m behind who closes on the call — player must time the V-pull before pressure arrives.
• Replace cones with 2 mini goals — player must exit through a specific gate after the V-pull.

• Remove the diagonal push — just drag back and push straight forward until the technique is clean.
• Walk through the move without a ball first, then at half speed with the ball.