Drill Specs

Drill Theme:

Transition, Ball Movement

Field Position:

Offense, Defense, Midfield

Drill Style:

Game, Conditioning

Time Needed:

15 min

Field Location:

Half Field

Skill Level:




Improving catching and throwing on the run in transition-like situations while maintaining full speed.

Description of Drill-Execution

This drill starts at half field and finishes with a shot on goal.  Set up a line at midfield with majority of the players.  Set up 4 cones down the field with 2 girls at each cone.  The player at midfield travels in a straight line.  They must have flexible upper body to make all passes over arm.  Make sure they are changing hands and throwing with their outside hand.  Switch the players at the cone after each player has gone through the drill a set number of times.  If you have the full field, have players going to both goals.

Drill Diagram: 

Skills Practiced:

  1. Catching and throwing on the run
  2. Maintaining full speed down the field
  3. Switching hands

Variations/Progression/Increased difficulty (As your players improve their skills incorporate the following…)

Once the player takes a shot, have them receive an over the shoulder pass from a player posted down by the goal.