Quick Feet Warmup + Relay Race + Dribbling Progression – The Training Triangle

Quick Feet Warmup + Relay Race + Dribbling Progression

Part 1: Quick Feet Warmup

  • Quickly set up this 3 part progression by placing Training Triangles in 2 lines of 4, and 6 yards apart each pick 3-5 Training Triangle quick feet, agility, or plyometric exercises to wake up your players feet before the relay.
  • One player is working for 10 seconds while their partner rests or stretches.
  • Once they are warmed up, have a quick competition to see, "Who has the quickest feet today?"
  • Each player has 10 seconds to see how many reps they can do of each exercise, partner counts and reports to you.

Part 2: Quick Feet Relay

  • Place Triangles 10-15 Yards Apart
  • Pick Any 3 Quick Feet, Agility or Plyometric Triangle exercises
  • 3x Reps of Each Exercise
  • #1 In-Outs
  • #2 Triangle Shuffle
  • #3 Shuffle/Slide Around Triangle
  • Sprint Back to Your Group
  • Losing Team Does Pushups/Fitness

 Part 3: Turning Dribbling Progression

The Set Up

This same relay race setup is also ideal for working on close dribbling control in tight spaces, and getting behind lines of defenses on the dribble with different techniques.

To start the exercise, Player 2 pops out behind the triangle as Player 1 is taking a touch and passes to the protected side of Player 2, the side away from the triangle.  Player 2 then passes back right away to Player 1.  In this exercise, I want to focus on the technique of the Player 2.

Player 1 passes the ball immediately back to Player 2 who now takes a touch and protects the ball in the turn.  This means he does not show the ball (see safe turn) to the defender who would be in the triangle.

After turning with the ball, the player then dribbles at the next triangle, makes a move and dribbles at the last triangle.  Player 2 then retreats from the last triangle by taking his touch outside his feet, back in the direction he came from.

This allows for an important mantra, which should be repeated by the coach of "when you retreat, take a touch outside your feet”.  This is an important concept because it gives the player space between him and the defender to protect the ball and maintain possession if does not see any options going forward.  On Player 2’s second touch he now hits a hard ball on the ground 18 yards back to the next player in line.

Coaching points

  • The weight of each pass. Quick sharp passes on the first three passes. And on the last pass back to the player at the start of the line should be a ball hit very hard over 18 yards.
  • When making the turn, don't show the ball to the defender represented by the triangle. For added protection for the ball, keep your arm extended to keep the defender from getting near the ball.  The coach or an extra player can stand inside this first triangle to help Player 2 practice making contact with the defender first.  Too often 'coaching points' are made by inexperienced referees who tell players to keep their arms at their sides, no good.
  • Quick feet and quick movements to beat As soon as the player turns he is committed and immediately confronted by another defender, and now has to show the ball a little bit, but not just dribble straight at the defenders to beat them.   Emphasize quick feet and quick movements to beat defender.
  • At the final triangle the player must now visualize he can't penetrate on the dribble, or on the pass, and so he must go back to his teammate that is playing with great depth behind him so that we can probe on another part of the field.

Turning Relay