The routine consists of varies fundamental movement skills, such as change of direction and agility. In this routine the players are going to run, tap cones, chase or escape from the opponent within three different levels. The exercise relies on multidirectional tasks and the players ’ability to anticipate by responding quickly to contextual perturbations. The environment is challenging and dynamic. 

→ Place 16 cones (4 lines – 2 squared court) along the side-lines.
→ 8 players (minimum).
→ Each player will start from a baseline position.

Players need to score points by passing from one side to another without being touched by the defender, who will interfere with this happening after that both players have tapped (or crossed over) the given cones. However, this goal has to be pursued always remembering to perform change of directions with optimal body posture. In this routine the players are going to run, tap cones, chase or escape from the opponent within three different levels.



Decision making will stimulate adaptive motor control: Multidirectional skills in an open unpredictable environment are incorporated, defender/attackers must anticipate/react depending on quick changes in the environment (e.g. other players, cone color change, ball)

Implicit motor learning: Children will need to pay attention to the constantly changing environment and implicit learning is stimulated with the analogies/external focus examples of instructions/feedback to improve body posture while changing directions.

Challenge/Fun: Beating the opponent (challenge) to collect a winning point (fun/gamification by making this a tag game). This means agility/changing direction is practiced with some pressure (i.e. time pressure or earning points, making space smaller creates a challenge).

Motivation: Enhanced by providing autonomy and replicating various realistic in game situations (tasks, goals, scores, defender/attacker) stimulating a safe challenge between players (e.g.: give a point when successfully defended will increase the competition between players).

Autonomy: Make the players choose or control different aspect of the play (e.g.: role attacker/defender, which sequence of cone to be tapped, practice with or without a ball, etc.).

Competence: Feeling of competence is created by giving the child option to choose a variation of the exercise (by means of level or material).

Relatedness: Feeling of relatedness is created by the sport specificity with their peers + by feeling most related by which option they have chosen from


  • Coach can let the players move around the cones instead of tapping.
  • Coach can give the attacker/defender the opportunity to stop at one cone between 1 to 3 seconds. 
  • Players can determine the number of seconds autonomously; the others will then be stimulated to react faster (inhibition-anticipation) (increases challenge-increased fun). 
  • Make ‘moving optimally’ a game. That means player A and/or D can get points by landing correctly (in terms of landing technique for the prevention goal – coach will observe).
  • Adding balls: players have to tap the cones, reach a ball (displaced around the court) and pass it to the teammate at the starting position before crossing the opponent’s sideline.
  • Adding balls: place one ball on the defenders side of the field. Attacker needs to pick up the ball while running and dribble with the ball towards the opponents sideline.
  • Adding time pressure: whoever/which team scores most goals (point) within that time ?

Same setting as intermediate exercise but:

  • The defender now can autonomously decide which cone he/she will touch first.
  • Player A has to tap the respective cone on the other sideline
  • The attackers (A) plays against the defenders (D).
    – The attacker will tap the red or the yellow cone, before accelerating to the other
    side of the field. 
  • Player A has the autonomy to touch two cones (one for each side). 
  • Before trying to tap player A before s/he is crossing the opponent’s baseline,
    player D must first mirror player A and tap the cone on the same side,
  • As soon as player A starts the game, player D will also immediately start.
  • Then player A must try to avoid being touched (tap) by player D, while running
    towards player D’s side (starting line)

Same setting as intermediate exercise but:

  • Now, the attacker (player A) has just to reach and cross the opponent’s (player B) baseline on the other side.
  • He doesn’t have to tap any cone anymore.
  • With fake moves he must get and stay away from the defender.