Star Pattern Agility Run
Agility & Change of Direction
Legend
- player
- cones
- movement path
How it works
Sprint from a center cone to 5 outer cones in a star pattern to develop multi-directional explosive acceleration.
What you need
- cones
Your focus
Soccer demands acceleration in all directions. The star pattern trains the nervous system to fire rapidly at any angle, directly matching the random direction demands of match play.
Set one cone in the center and 5 cones 5 yards out in a star formation.
Start at the center. Sprint to cone 1, sprint back to center, sprint to cone 2, back to center, continue until all 5 are done.
Always return to center between each spoke.
Rest 60 seconds. Repeat 3 times.
On your third set, touch each outer cone before returning.
Goal
You've nailed it when all 5 spokes are at full speed with zero hesitation at the center.
Helpful cues
- Full sprint, no jogging between cones
- Change direction on a dime
- Push off the inside foot at center
Adjust the challenge
Make it easier
Strip it back
Reduce to 4 outer cones and jog to the first two.
UpLVL it
Add the next challenge
Coach calls which cone number to go to in random order.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.