Drills
Drills, notes, and the cones diagram.
A library for parent-coaches. Filter by sport, age, or focus. Each entry is short. Each one is something we have run on a Tuesday night practice and seen work.
swimming · 11-12 · fundamentals
Interval Set: 4x50
Build pace control and fitness with a simple interval set. 12 minutes.
swimming · 8-10 · fundamentals
Catch-Up Freestyle
Build freestyle rhythm and stroke synchronization. 10 minutes.
swimming · 5-7 · fundamentals
Kickboard Flutter Drill
Build flutter-kick rhythm and leg strength with a kickboard. 10 minutes.
tennis · 11-12 · fundamentals
Consistency Rally to 25
Build stroke consistency by rallying continuously for 25 shots. 12 minutes.
tennis · 8-10 · fundamentals
Target Hitting at Corners
Teach directional hitting by targeting the corners of the court. 12 minutes.
tennis · 5-7 · fundamentals
Red-Ball Groundstroke Rally
Build ball tracking and basic forehand/backhand at a young age. 12 minutes.
cross-country · 13-14 · fundamentals
Race-Pace Tempo
Build aerobic capacity at a steady, challenging pace. 20 minutes.
baseball · 5-7 · fundamentals
Cones at every position. Everyone on the field.
How to set up cones for a tee-ball practice or game so every kid has a place to stand. Two cone bins so kids alternate infield and outfield without you tracking it.
cross-country · 13-14 · fundamentals
Interval Work
Teach pace control with tempo runs and mile repeats. 25 minutes.
cross-country · 11-12 · fundamentals
Hill Repeats
Build leg strength and mental toughness on a slope. 20 minutes.
track-field · 13-14 · fundamentals
Shot Put Glide Intro
Teach the glide technique and basic weight transfer. 12 minutes.
track-field · 13-14 · fundamentals
Long Jump Approach
Teach controlled acceleration and consistent step count to the board. 12 minutes.
soccer · 13-14 · situational
Finishing Reps
20 shots from different areas and distances. 25 minutes. Ages 13-14+.
baseball · 13-14 · fundamentals
Pitching Mechanics Drill
Three-step mechanical progression from balance point to follow-through. 30 minutes. Ages 13-14+.
track-field · 11-12 · fundamentals
Interval Ladder
Build aerobic capacity through ascending and descending intervals. 20 minutes.
track-field · 13-14 · fundamentals
Block Start
Teach the mechanics of an effective explosive start from the blocks. 10 minutes.
basketball · 13-14 · situational
Help-and-Recover Situational
Three-on-three with emphasis on helping without fouling. 25 minutes. Ages 13-14+.
soccer · 13-14 · scrimmage
Possession 7v7
7v7 scrimmage with the goal to keep possession for 10 passes. 30 minutes. Ages 13-14+.
baseball · 13-14 · situational
Situational Base Running
Run different scenarios on balls hit to different parts of the field. 25 minutes. Ages 13-14+.
volleyball · 13-14 · scrimmage
6v6 Controlled Scrimmage
Run a game with scoring and stoppages to teach decision-making. 25 minutes.
volleyball · 13-14 · fundamentals
Block and Cover
Teach defensive positioning: blockers at the net, then cover behind them. 12 minutes.
basketball · 13-14 · situational
Motion Offense Intro
Five players move and pass without called plays. 25 minutes. Ages 13-14+.
soccer · 13-14 · situational
High-Press Triggers
Practice pressing the ball when the opponent receives it. 25 minutes. Ages 13-14+.
volleyball · 11-12 · fundamentals
Approach Footwork
Teach the two-step and three-step approach to the net. 10 minutes.
baseball · 13-14 · situational
Cage Work with a Coach
Live pitching in a controlled environment. 30 minutes. Ages 13-14+.
volleyball · 11-12 · fundamentals
Serve-Receive in a Triangle
Teach serve-receive positioning with a setter and two passers. 12 minutes.
soccer · 11-12 · situational
Set-Piece Basics
Practice one corner kick and one free kick play. 20 minutes. Ages 11-12.
volleyball · 8-10 · fundamentals
Peppering with a Partner
Build consistency and rhythm in back-and-forth passing. 12 minutes.
softball · 13-14 · situational
Double Play Finish
Second baseman and first baseman practice the 6-4-3 finish. 20 minutes. Ages 13-14+.
baseball · 11-12 · situational
Infield-Outfield Communication
Practice calling off and backing up on fly balls. 20 minutes. Ages 11-12.
volleyball · 8-10 · fundamentals
Forearm Pass to a Target
Build accuracy and control in the foundation skill: the pass. 10 minutes.
lacrosse · 13-14 · situational
Riding Pressure
Teach offensive players to apply and maintain pressure on the clearing defense. 12 minutes.
soccer · 11-12 · situational
Defending Shape
Three defenders maintain a line while four attackers try to break through. 25 minutes. Ages 11-12.
softball · 13-14 · situational
Advanced Situational
Run full-count and two-out scenarios with game-speed tempo. 25 minutes. Ages 13-14+.
baseball · 11-12 · situational
Double Play Feeds
Shortstop and second baseman practice the feed from short to second. 20 minutes. Ages 11-12.
lacrosse · 13-14 · situational
Clearing Pattern
Teach structured escape from the defensive zone with passing and movement. 15 minutes.
lacrosse · 11-12 · fundamentals
Ground Ball Scoop Battles
Teach ground ball technique and compete for possession. 12 minutes.
basketball · 11-12 · fundamentals
Closeout Drill
Defender sprints and closes out on a shooter. 20 minutes. Ages 11-12.
soccer · 11-12 · situational
Attacking Diamond
Four attackers in a diamond shape advance toward goal. 25 minutes. Ages 11-12.
lacrosse · 11-12 · fundamentals
Face-Off Intro
Teach the basic mechanics of a face-off and winning the ground ball. 12 minutes.
softball · 11-12 · situational
Base Running Leadoffs
Practice walking off the base and reading the pitch. 20 minutes. Ages 11-12.
baseball · 11-12 · situational
Pickoff Plays
Run a 1-2 pickoff at first base. 20 minutes. Ages 11-12.
lacrosse · 8-10 · fundamentals
Two-Line Passing
Build accurate passing and receiving in lines with game-speed positioning. 12 minutes.
basketball · 11-12 · situational
Shell Defense
Four defenders vs four offensive players, help and recovery. 25 minutes. Ages 11-12.
lacrosse · 8-10 · fundamentals
Cradling on the Move
Build ball control while running: the foundation of all lacrosse. 10 minutes.
soccer · 11-12 · situational
Rondo
Keep-away game with five attackers and one defender. 20 minutes. Ages 11-12.
softball · 11-12 · fundamentals
Windmill Pitching Warm-Up
Build arm strength and mechanics with interval work before pitching. 20 minutes. Ages 11-12.
baseball · 11-12 · situational
Situational Hitting
Swing away, bunt, and hit to the opposite field based on game scenarios. 25 minutes. Ages 11-12.
hockey · 11-12 · fundamentals
1-on-1 Forecheck
Teach forwards to pressure the puck in the offensive zone. 10 minutes.
hockey · 11-12 · situational
Breakout Patterns
Teach the 1-2-2 breakout: D to D pass, then outlet positioning. 15 minutes.
soccer · 8-10 · fundamentals
Throw-In Toss
Practice receiving a throw-in with a quick pass or dribble. 15 minutes. Ages 8-10.
baseball · 8-10 · fundamentals
Relay Throws
Three kids relay throws across the field. 15 minutes. Ages 8-10.
hockey · 8-10 · fundamentals
Edge Work
Teach skaters to use inside and outside edges for turning and acceleration. 12 minutes.
hockey · 8-10 · fundamentals
Partner Passing Drill
Build accurate passing and receiving in pairs with game-speed movement. 12 minutes.
basketball · 8-10 · fundamentals
Defensive Slides
Footwork drill for on-ball defense. 15 minutes. Ages 8-10.
soccer · 8-10 · situational
1v1 to a Goal
One attacker vs one defender, 15 yards to goal. 20 minutes. Ages 8-10.
hockey · 5-7 · fundamentals
Stick-Handling Through Cones
Build hand-eye coordination and puck control at slow speed. 10 minutes.
softball · 8-10 · fundamentals
Throw and Catch Ladder
Two kids throw increasing distances and catch cleanly. 20 minutes. Ages 8-10.
baseball · 8-10 · fundamentals
Four-Corners Ground Balls
Roll balls to different spots so kids field from all angles. 20 minutes. Ages 8-10.
hockey · 5-7 · fundamentals
Power-Stride Skating
Teach young skaters explosive leg drive with short, powerful pushes. 10 minutes.
basketball · 8-10 · fundamentals
Two-Line Layups
Game-speed two-line layup drill with a defender. 20 minutes. Ages 8-10.
soccer · 8-10 · fundamentals
The No-Bunching Drill
Spread out the field while passing. 20 minutes. Ages 8-10.
football · 13-14 · fundamentals
Defensive Shed
Advanced block-shed: rip through, spin out, and leg drive. 12 minutes.
softball · 8-10 · fundamentals
Pop-Up Communication
Call pop-ups loudly so no two fielders go for the same ball. 15 minutes. Ages 8-10.
baseball · 8-10 · fundamentals
Soft Toss
Toss balls underhand from 30 feet. 20 minutes. Ages 8-10.
football · 13-14 · fundamentals
Running Back Footwork
Build one-cut, two-cut, and patient footwork for ball carriers. 12 minutes.
basketball · 8-10 · fundamentals
Chair Passing Drill
Pass around chairs to work spacing and cutting. 20 minutes. Ages 8-10.
football · 11-12 · fundamentals
Route Tree Intro
Teach receivers the basic five routes: go, slant, in, out, curl. 15 minutes.
soccer · 8-10 · fundamentals
Four-Corner Passing
Four kids pass in a square, then move. 20 minutes. Ages 8-10.
softball · 8-10 · fundamentals
Slap Bunting Intro
Teach the slap bunt grip and first-step timing. 20 minutes. Ages 8-10.
baseball · 8-10 · fundamentals
Live Tee Work
Hit off the tee with a pitcher standing behind it. 20 minutes. Ages 8-10.
football · 11-12 · fundamentals
Block-Shed Drill
Teach defenders to feel a block, shed it, and pursue. 10 minutes.
football · 8-10 · fundamentals
Form Tackling on a Bag
Teach the tackle progression: approach, form, and drive. 12 minutes.
football · 8-10 · fundamentals
The 3-Point Stance
Build the foundation: feet, hands, and head position for linemen. 8 minutes.
baseball · 5-7 · fundamentals
The Ready Position Drill
Teach the athletic stance with a reaction game. 10 minutes. Ages 5-7.
flag-football · 13-14 · scrimmage
Full-Field 7v7 Scrimmage with Rules
Run a controlled scrimmage that teaches game speed and decision-making. 25 minutes.
soccer · 5-7 · fundamentals
Simple Two-Cone Passing
Two kids pass between two cones and back. 15 minutes. Ages 5-7.
flag-football · 11-12 · fundamentals
Zone vs. Man Recognition
Teach young defenders to identify coverage and adjust their positioning. 12 minutes.
basketball · 5-7 · fundamentals
Two-Line Layup Intro
Two lines shooting layups alternating sides. 20 minutes. Ages 5-7.
baseball · 5-7 · fundamentals
Simple Grounders
Roll balls to kids in a line so they field 10 reps each. 15 minutes. Ages 5-7.
flag-football · 11-12 · situational
Read-Option Intro
Teach QBs to read a defender and make a keep-or-pitch decision. 15 minutes.
soccer · 5-7 · fundamentals
Red Light Green Light
Sprint and stop with the ball at their feet. 15 minutes. Ages 5-7.
softball · 5-7 · fundamentals
Base Running
Run the bases fast and in a straight line. 12 minutes. Ages 5-7.
flag-football · 8-10 · fundamentals
Defensive Contain
Teach defenders to control the edge and force plays inside. 10 minutes.
multi-sport · all-ages · culture
The Post-Practice Huddle
End practice with clear feedback and one focus for next time. 3 minutes.
basketball · 5-7 · fundamentals
Dribble Tag
Tag game while dribbling a ball. 12 minutes. Ages 5-7.
baseball · 5-7 · fundamentals
Base Running Game
Teach base running angles and spacing with a relay race. 12 minutes. Ages 5-7.
flag-football · 8-10 · situational
The Screen Pass
Build timing and blocking instinct: receiver becomes a target after the catch. 12 minutes.
multi-sport · all-ages · scrimmage
The Scrimmage Rule That Keeps It Fun
Use a simple rule to keep scrimmages focused on the skill you're teaching. 20 minutes.
soccer · 5-7 · fundamentals
Gates Dribbling
Dribble through pairs of cones at different speeds. 12 minutes. Ages 5-7.
flag-football · 8-10 · fundamentals
The Slant Route
Teach the first real pattern: inside cut at 45 degrees. 12 minutes.
multi-sport · all-ages · culture
Water-Break Management
Use water breaks as teaching moments and team time, not downtime. 5 minutes.
softball · 5-7 · fundamentals
Fielding Stance
Teach the athletic ready position with ground ball practice. 15 minutes. Ages 5-7.
basketball · 5-7 · fundamentals
Form Shooting Close
Shoot from 6 feet with proper form. 15 minutes. Ages 5-7.
flag-football · 5-7 · fundamentals
Flag-Pulling Tag Drill
Build hand-eye coordination and pulling technique in a game-like chase. 10 minutes.
multi-sport · 5-7 · culture
The Practice-Ending Culture Moment
End practice with a brief ritual that builds team identity. 2 minutes.
baseball · 5-7 · fundamentals
Tee Work: The Foundation
Get solid contact with a stationary tee in 15 minutes. Ages 5-7.
flag-football · 5-7 · fundamentals
Route Running on Cones
Teach young receivers to follow cone paths at game speed. 8 minutes.
multi-sport · all-ages · warm-up
The 4-Minute Game Warm-Up
Get the team physically ready and mentally locked in. 4 minutes.
soccer · 5-7 · fundamentals
Sharks and Minnows
Tag game with the ball at their feet. 15 minutes. Ages 5-7.
softball · 5-7 · fundamentals
Softball Tee Work
Hit off a tee with the proper underhand swing approach. 15 minutes. Ages 5-7.