Flying 10s
Speed & Acceleration
Legend
- player
- cones
- movement path
How it works
Hit top speed before the timing zone and maintain it through a 10-yard sprint window to train maximum velocity, not just acceleration.
What you need
- cones
Your focus
Most sport-speed drills train acceleration from a dead stop. Flying 10s train the harder skill: what happens after you're already moving fast. Top-end speed is a different physical demand than first-step quickness , it requires hip extension range, stride length, and the ability to apply force at high limb speeds. This drill isolates that window deliberately.
Set up 3 cones in a straight line: Start (0), Fly-zone Begin (15 yards), Fly-zone End (25 yards).
Athlete begins a rolling run from the Start cone, accelerating hard.
By the Fly-zone Begin cone, the athlete should be near maximum velocity.
Maintain top speed through the 10-yard fly-zone, this is the timed portion.
Decelerate gradually after the Fly-zone End cone.
Walk back to start. Rest 2-3 minutes.
Complete 4-6 reps.
Goal
You've got it when your flying-10 time is measurably faster than your standing-start 10, proof you're hitting true top speed.
Helpful cues
- Stay tall, don't hunch forward at top speed
- Drive your knees up, not forward
- Arms should be relaxed, tight shoulders slow you down
- Hit your stride cycle rhythm and trust it through the zone
Adjust the challenge
Make it easier
Strip it back
Reduce the run-up to 10 yards and the fly zone to 5 yards.
UpLVL it
Add the next challenge
Partner starts 3 yards ahead in the fly zone, athlete tries to close and pass them.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.