Rolling Start Sprint with Ball
Speed & Acceleration
Legend
- player
- cones
- ball
- movement path
How it works
Develop acceleration and first-step speed by dribbling a ball from a standing start to a target cone as fast as possible.
What you need
- field hockey stick
- field hockey ball
- cones
Your focus
Acceleration , the ability to reach full speed quickly , is one of the most important athletic qualities in field hockey. Early development of acceleration with a ball builds the habit of explosive starts in game-relevant contexts. Short-distance sprints match the physical capacity of 6-9-year-olds.
Players stand at a start cone with ball on their stick.
On signal, sprint with the ball to a cone 15 yards away.
Stop the ball at the cone and walk back to start.
Complete 8 sprints; celebrate the fastest starts.
Goal
You've got it when you feel yourself accelerating all the way to the cone, not just starting fast and coasting.
Helpful cues
- Explode on the signal, no slow starts
- Push the ball forward into space, not to the side
- Drive your arms to help your legs go faster
Adjust the challenge
Make it easier
Strip it back
Reduce distance to 8 yards.
UpLVL it
Add the next challenge
Race a partner side by side for competitive motivation.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.