High school · Physical · 22 min
Score, Sprint, Rejoin
Get preseason legs without a whistle-lap. Every goal sends the scoring team to a cone and back. The game never stops.
Attack DefendSolid = passDashed = run
- Space
- 40×30 yards, two mini-goals each end
- Equipment
- 8 cones · 4 mini-goals · pinnies · 3 balls
Organization
5v5 or 6v6. Score in either mini-goal on your attacking end. After a goal, that team sprints to a far-side cone and rejoins. Opponents restart immediately. 4 × 4-minute games, 90 seconds rest.
Whiteboard
Diagram notes
Grid, two mini-goals each end. Two teams of five. Sprint cone on the far touch. Show a goal, then a sprint arrow to the cone and back.
Coaching points
- The sprint is a recovery run with a purpose — not a punishment lap.
- Team that didn’t score must attack the empty space before they get back.
- Work rate after a goal is the test. Who jogs to the cone?
- Rest is the 90 seconds. During the game, you play.
Phrases to use
- “Score, then go.”
- “Empty space, now.”
- “Don’t jog the cone.”
- “Rest is after the whistle.”
Progressions
- Cone is farther (touchline).
- 3v3 if you want more repeats.
- Must score within 8 seconds of a regain.
Regressions
- Jog the cone for the first two games.
- 6v6 so repeats are fewer.
- One mini-goal each end.
Common mistakes
They walk to the cone and the game becomes 5v3 forever.
If you don’t beat a 6-second count back, you’re off the next round.
Opponents wait politely for them to return.
Restart on the whistle. The overload is the point.
Fitness without a ball — they stop playing to ‘save legs.’
The ball is the reason to sprint. Take it off anyone jogging.