Slalom Pole Acceleration
Build speed and control through tight spaces with explosive changes of direction.
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Carry the ball at speed through tight obstacles with explosive changes of pace.
5-6 slalom poles or tall cones in a zigzag, 2 yards apart, ball at start.
- Set poles in a zigzag pattern, 2 yards apart
- Dribble through at controlled pace first, focusing on close touches
- On second run, accelerate between poles and slow at each turn
- Use outside of foot to push ball around poles
- Keep ball on the outside of each pole
- Progress to full speed while maintaining control
- Acceleration between poles, control at the turn
- Outside-of-foot pushes around each pole
- Ball stays within one step at all times
- Head pops up periodically
- Same speed throughout — no acceleration
- Heavy touches — ball escapes the line
- Slowing too much at every pole
- Looking down throughout the run
Foundation
Walk through 5 poles, dominant foot only, no missed poles.
Form
Run at 75% pace, 5 clean runs.
Tempo
Run at full pace, 5 clean runs in under 8 seconds each.
Pressure
Mix controlled and explosive runs (2 controlled, 2 fast).
Match Rhythm
Add a 5-yard sprint and shot at the end.
Mastery
Race a partner through parallel slaloms.
Sprint Time
Time to complete 20-yard sprint (cone to cone)
Acceleration
Explosive first steps, drive phase mechanics, quick to top speed
Top Speed Mechanics
Running form at maximum velocity: posture, stride length, arm drive
Body Control
Core stability, straight-line running, minimal wasted movement
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