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Home/Training Drills/Conditioning Drills/Reaction and Acceleration Warm-Up
Teloframe OfficialReviewed by Teloframe

Reaction and Acceleration Warm-Up

Prime the body to sprint: react quickly, accelerate to top speed with good mechanics, and decelerate and change direction under control.

Live animationCON
Duration
8 min
Total drill time
Players
4
Recommended
Pitch
40 × 30 yd
Setup space
Level
Beginner
Skill required
Intensity
Medium
Physical demand
Age band
U9-U10
Any format

Setup & instructions

After the mobility warm-up, line the group up and use a call, a clap or a colour, as the trigger. On the cue they accelerate to the far cones, decelerate under control, then turn and sprint back. Build from about seventy percent up to full pace over four or five reps. Vary the trigger and the start position (facing, side-on, sitting) to sharpen the reaction. Keep recoveries full so every rep is quality.

Setup time: 1 min

Coaching focus

FROM SESSION PLAN

Coaching points

  • Explode on the cue, first few steps low and powerful
  • Tall and relaxed at top speed, drive the arms
  • Decelerate over several steps, don't stamp to a stop
  • Turn off a firm outside foot and re-accelerate
  • Full recovery between reps for quality, not fatigue

Common mistakes

  • Going full pace before the muscles are ready
  • Stamping to a sudden stop instead of decelerating
  • Standing tall out of the blocks instead of driving low
  • Short recoveries that turn it into conditioning

Progressions & regressions

VARIATIONS

Progressions

  • Start from different positions: side-on, sitting, facing back
  • Add a direction call so they react which way to go
  • Finish the last reps at full match pace

Regressions

  • Build the pace gradually, no full sprints early
  • Shorten the distance
  • Remove the reaction, just accelerate on a whistle
Equipment
Cones×5
Audience
U9-U10

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© 2026 Teloframe (formerly FC Tactix). All rights reserved.
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