AFL · Fitness & agility · Game

Bounce and run relay

Teams race to a far cone and back carrying the ball, bouncing it at the halfway cone, then handball to the next runner.

A1A2A3B1B2B3C
Start / 5
Time
10 min
Players
6–16
Age
U7+
Area
20 × 15 m
Equipment
2 size 2–3 footballs (one per team)6 cones

Setup

  1. Set up two lanes side by side, each with a start cone, a halfway cone and a far cone 15 m out.
  2. Split into teams of three to five and line up behind the start cones.
  3. The front runner in each team holds the ball.

How it runs

  1. On "go", run with the ball and bounce it once as you pass the halfway cone.
  2. Go round the far cone and run straight back.
  3. Handball to the next runner at the start cone, then go to the back of your line.
  4. First team to finish sits down; play best of three.

Coaching points

  • Carry the ball in two hands, out in front.
  • Push the ball down on the front point so it bounces back up to you.
  • Keep running through the bounce; don't stop to do it.

Common mistakes

  • Bouncing the ball flat so it shoots off sideways.
  • Running off before the handball arrives.
  • Cutting inside the far cone.

Say it: “Push it down on the point, keep running.”

Make it harder

  • Bounce twice, at the halfway cone on the way out and on the way back.
  • Finish with a kick to the next runner instead of a handball.

Make it easier

  • Touch the ball on the ground instead of bouncing it.
  • Make the lanes 10 m long.

Pairs well with

Reviewed by the Sportdify coaching team.