Fast Feet Caterpillar Runs

Skills

Footwork & Agility.

Purpose

This drill is to practice fast feet in various directions.

Difficulty

Basic

Players

5⁺

Balls

Cones

Setup
Players line up at (A) and use the sidelines and transverse lines to guide them, so no need for cones.
Step 1
Players must always face the same direction (top sideline). (A) moves around the court following this path along the side & transverse lines:-

(right / down / right / up / right / down)

They will arrive at the opposite corner, then start the return leg:-

(left / up / left / down / left / up) to complete the loop.
Step 2
For each (left / right) segment a player moves, they must use quick side-steps.
Step 3
For each of the 4 (down) segments, players run backwards at a quick pace

Travel fast without losing balance
Step 4
For each of the 4 (up) segments, players run forwards. For the first segment in the loop, their pace should start at 25% (a jog) and increase by 25% each run so the final run is a sprint.
Step 5
If you have quite a lot of players, beware of collisions at intersection points once players begin to spread.
Step 6
2 laps should be enough.