Fitness Drill - The Flipper

Follow me on twitter

A great drill/ exercise to work on players ability to lose a Defender using feinting, quick feet, change of direction and reaction times aswell as working on their motor skills.

The aim of the game is simple:

- 2 x cones (5 yards apart)

- 2 x players

- The Red (Acting as the Attacker) player must turn over BOTH cones

- The Blue (Acting as the Defender) player must turn them back over

- The Red wins if they manage to have BOTH cones turned over at the SAME TIME!

The trick to win this is SIMPLE = TRICKERY!!

NOT SPEED which the players will think.

With it being only over x5 yards, its actually very EASY for a defender to always have flipped over a cone every time preventing the Attacker from winning (unless a mistake is made ie the Defender drops the cone while flipping it etc), HOWEVER like in a football match, a simple trick/ drop of a shoulder, twist of the hips is usually ENOUGH to throw a defender completely out of sequence giving the Attacker that 5 yard head start!

The Trick/ Secret:

- The Red player begins by exploding laterally to one cone and reaches to flip it, the Blue (Defender) responds by accelerating towards the cone to flip it back over.

The Red tricks the Blue by never actually flipping it BUT uses the trick to put the Blue (Defender) on the back foot shifting his weight away from the other cone.

The Red (Attacker) having already put his weight onto his inside leg READY TO EXPLODE simply accelerates laterally to the other cone flips it, and returns to flip the other, by which time the Blue (Defender) after correcting themselves should only JUST BE ARRIVING at the first cone flipped.

Enjoy thanks for reading...

Zander

Follow me on twitter