Agility drill
5-0-5 Turn
Develop the 180-degree turn off one foot used chasing kicks and retreating to reload.
- Time
- 15 minutes
- Players
- 1 to 4 players
- Intensity
- High
- Equipment
- Cones
- Space
- 15m straight line
- Positions
- All positions
Setup
Three cones in a straight line on flat grass at 0m, 10m and 15m.
How to run it
- Sprint flat out from the start cone.
- Over your last two steps before the 15m cone, sink your hips and sit back to brake, then plant one foot on or past the line and turn 180 degrees.
- Drive back out and sprint through the 10m cone.
- Do 3 reps turning off your left foot and 3 turning off your right, and keep the two sides separate - most players are noticeably better one way, and you want to know which.
- Rest 2 minutes between reps.
Coaching cues
- Sink the hips into the turn
- Sit back to stop, lean the way you're going to leave
- Plant your outside foot wide of your knee
Common mistakes
- Slowing down early so the turn feels comfortable, which defeats the whole point
- Standing tall with a straight leg on the plant
Related drills
- 3-Cone L-DrillCombine hard stops, tight turns and a curved weaving run in one sequence.
- Pro Agility ShuttleTrain repeated hard braking and re-acceleration off both feet over short distances.
- Run and CutBuild the 45-degree cutting step that beats a defender, in the safest possible knee position.
- Accelerate-Decelerate RunwayTrain hard braking, which loads the body more than sprinting and underpins every change of direction.
- Curved Sprint ArcDevelop speed on a curved running line, which is how most attacking lines are actually run.
- Box DrillTrain switching between sprinting, shuffling and backpedalling without standing up in between.