Agility drill
Curved Sprint Arc
Develop speed on a curved running line, which is how most attacking lines are actually run.
- Time
- 20 minutes
- Players
- 1 to 4 players
- Intensity
- High
- Equipment
- Cones
- Space
- 25m arc
- Positions
- All positions
Setup
Five or six cones laid out in a smooth arc over 25m on flat grass.
How to run it
- Sprint along the arc following the cones, leaning into the curve from your ankles with your whole body rather than bending at the waist.
- Ride the edges of your feet - the outside edge of your inside foot and the inside edge of your outside foot - and keep your eyes up the arc, looking where you're going rather than down at the cones.
- Run the arc in both directions so each leg gets both the inside and the outside job.
- Start with a gentle curve and progress to a tighter one as it gets comfortable.
- Do 6 runs total with 2-3 minutes rest.
Coaching cues
- Lean from the ankles, not the waist
- Ride the edges of your feet
- Eyes up the arc
Common mistakes
- Breaking at the waist to create the lean
- Turning the curve into a series of separate cuts
Related drills
- Box DrillTrain switching between sprinting, shuffling and backpedalling without standing up in between.
- Mirror DrillTrain genuine reactive agility by making you respond to a real player instead of a set pattern.
- Run to DaylightTrain reading a defender late and cutting decisively into the gap at full speed.
- 5-0-5 TurnDevelop the 180-degree turn off one foot used chasing kicks and retreating to reload.
- 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.