1. 20m sprint

Players work in pairs racing against each other over 20m. Players run with someone who matches their position or physical size. Timing each sprint gives the players a target. 

2. T-run

Set up as in the illustration. Players can work against the clock or race against each other in two Ts. There are five stages: Sprint to the top, sidestep to the end, sidestep across to top, sidestep back to the middle and run backwards to the start. Players can work with or without a ball.

3. Zig-zags

Two players work at a time through the zig-zags. The players start facing each other so one player starts off running backwards. At each cone, the player running forwards shouts “change” and both change direction to run to the next cone.

4. Mixed sprints

Set out cones as shown. Players work individually through the 20m course. They sprint to the first cone. Between the second and third cones they decelerate until they are almost stopped. At the third cone they accelerate and then change direction at each of the remaining cones.

5. Catch me if you can

Set up a 10m square and put two obstacles in the middle. One player sprints round the outside to the opposite corner. The other player sprints through the middle and round the obstacles. The winning players is the first one to the opposite corner.