Reaction Sprints & SAQ | A Warm-Up to Build Quick Reactions and Agility

Overview

• Who it’s for: 4–6 players
• Space: about a 15m × 15m grid
• What you need: 3–4 mannequins or cones, color-coded (yellow, blue, etc.)
• Coaches: 1–2

Objectives

• Sharpen how fast players react
• Speed up their decision-making
• Build agility and acceleration
• Bridge match decisions and match movements

Setup

This warm-up gets players reacting fast to your calls and builds sharp reactions and agility.

１）Split your 4–6 players into two lines

２）Send them sprinting toward the station in the middle (mannequins or poles)

３）As they sprint, have them stay up on their toes, ready and waiting for your call

４）Call out “yellow” or “blue” (matching the color-coded mannequins or poles)

５）Players react quick and run around the color you called

６）Then they finish with a sprint to the end point you point them to

７）Run 4–5 reps of this