T-exercise speedtraining + and - start

target group

From age
Speed training


  • 1 Direction
  • 1 Red cone
  • 1 Green cone
  • 1 Yellow cone
  • 1 blue cone


The players always leave in pairs. One player at the + start position and the other at the - start position. When the Direction is reached, the player coming from the + position will move sideways to the indicated colour. The player coming from the - goes to the opposite side in a sideways movement. Both run the entire course in the same sideways movement (started with the left leg in front, they continue to run with the left leg in front). As soon as they are back at the level of the Direction, they sprint forward to the other starting position.

Download exercise pdf

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