Sprint to the Cone
Speed & Acceleration
Legend
- player
- cones
- movement path
How it works
Sprint to a cone from a standing start with and without a ball to develop initial explosive acceleration.
What you need
- cones
- soccer ball
Your focus
First-step acceleration is the most important speed skill in youth soccer. Simple sprint-to-cone drills develop the explosive first step, teaching body lean, arm drive, and quick foot placement that form the physical foundation of soccer speed.
Place a cone 10 yards from the starting line.
Players race each other to the cone, first player to touch it wins.
Start in different positions: standing, sitting, lying down.
Add a ball: first player to the cone dribbles to a mini goal and shoots.
Race 3 players at once to add competitive drive.
Run 10 races total; rest 30 seconds between races.
Goal
You've got it when you reach the cone before it feels like you fully got started, a powerful first step closes the gap fast. Your first two strides make the difference.
Helpful cues
- Lean forward on your first step, like you're falling forward
- Pump your arms hard, they drive your legs
- Short fast steps to start, longer steps once you're moving
Adjust the challenge
Make it easier
Strip it back
5-yard sprint only; no ball.
UpLVL it
Add the next challenge
Player starts back-to-back with the cone and must turn on a signal.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.