Speed and coordination: football practice U10+

All U10+ practices

A quick start also needs balance and controlled stopping. In this practice, players dodge each other in a game, react to a signal and try changes of direction against an opponent.

U10+ is a guideline starting age. Adapt the distance, the pace and the number of signals to the players' movement skills. The physical focus here is on movement quality. Players recover calmly between short speed efforts.

U10+ · 60 min

Quick start and controlled change of direction

Bring bibs, coloured marker discs, cones, balls and small goals. Check that the surface gives good grip and leave space for braking at the end of the acceleration routes. For small groups, set up parallel stations within sight of each other. The length of the speed section includes the short attempts and calm recovery. Start the movement gently and build up the pace gradually.

Tail Tag10 min
Speed and reaction with marker discs10 min
1v1 to Four Gate Goals15 min
Basic game (e.g. 3v3 / 4v4)20 min
Group finish5 min

Open the complete plan without signing in. Adjust the timings and notes for your team.

Tail Tag · 10 min

Mark out a clear area. Everyone has a bib as a tail at the waist. Players try to grab another player's tail and protect their own. Only the bib may be grabbed. A player without a tail keeps playing and tries to grab a new one. Start with calm movement and build up the pace gradually. Play short rounds, for example about half a minute, and take a break between them. Hand the bibs out again before the next round. This version does not use a ball.

Speed and reaction with marker discs · 10 min

Place marker discs of different colours around the player and a running cone, for example about five metres away. On a colour signal, the player touches the correct disc with a foot. On the run signal, the player accelerates to the cone and then brakes into the free space. Start with a few colour signals. One attempt lasts only a few seconds. The player walks back and rests during the other players' turns; the next start comes only when recovered. Keep the routes separate. Reduce the attempts if movement slows down or control disappears. If needed, show the colour while saying it.

1v1 to Four Gate Goals · 15 min

Set up two gates at each end. The attacker tries to dribble through a gate at the opposite end, and after winning the ball the defender attacks in the other direction. The coach gives the starting ball, or the starter takes it from an agreed marked spot. A goal or the ball going out ends the attempt. Change the pair and the starting attacker. If the situation goes on for a long time, break it into a short turn. Encourage players to change direction and pace according to the opponent's movement. Allow recovery between turns.

Basic game (e.g. 3v3 / 4v4) · 20 min

Play small-sided games to two goals at opposite ends of the pitch, without goalkeepers. After a goal, the other team starts from its own end; after the ball goes out, the opposing team passes it in from the nearest boundary line. Defenders give space. Players may dribble, pass and shoot. Play short periods and keep drink and recovery breaks. At one break, ask where a change of direction helped get past an opponent.

Group finish · 5 min

Ask what helped players start in the right direction and stop under control. Collect the equipment together. Note whether the quality of movement lasted until the end of the practice.

Instructions and editable plan: coachtruly.com/blog/u10-speed-and-coordination. CoachTruly plan. Background source: The FA, Movement capability and the England DNA.

Start with a game

football drill: Tail Tag — Tail TagView Drill →

Start without a ball. The bib hangs from the waist so it is easy to grab. Players may only grab the bib. Nobody is out of the game after losing their tail. Keep the rounds short and hand the bibs out again during the break.

Dodging, braking and changing direction warm players up for the next section. Start gently and build up the pace gradually. Add space if players are bumping into each other.

React and accelerate when recovered

football drill: Speed and reaction with marker discs — Speed and reaction with marker discsView Drill →

First show the marker disc task slowly. After a few colour signals, the player accelerates to the running cone. Leave space behind the cone for braking. Players in the queue wait to the side, away from the running route.

One attempt lasts only a few seconds. The walk back and the other players' turns give recovery time. If a player is not ready for another start, give more time. The aim is a few sharp, controlled attempts. End the section early if pace or control disappears.

To make it easier, use fewer colours. Show the colour while also saying it if that helps understanding. Add signals only when the player has time to react to them.

Take the change of direction into a game with the ball

football drill: 1v1 to Four Gate Goals — 1v1 to Four Gate GoalsView Drill →

Two gates give the attacker the chance to change direction according to the defender. Swap roles after a goal or after the ball goes out. Keep the attempts short and allow recovery between them. To make it easier, widen the gates or give the attacker more space to start.

football drill: Basic game (e.g. 3v3 / 4v4) — Basic game (e.g. 3v3 / 4v4)View Drill →

Finally, players use the same movements in a free small-sided game. Do not demand a particular feint from every player. Look at whether a change of pace or direction helps solve the situation.

Adapt for your group

Repeat similar reaction and 1v1 stations for small groups. If there are players left over, rotate the starters after every attempt. Waiting for a turn works as recovery, but shorten a long queue by adding a new station. One coach uses the same familiar task at all stations.

Coaching background source

The FA's Movement capability and the England DNA covers developing agility, balance, coordination and speed through play. This is CoachTruly's own practice plan. The choice of drills from the bank, the recovery guidance and the schedule belong to this plan.

Open the plan to edit it or print the instructions for the pitch. Choose another U10+ practice.