Head-Start 1v1

Attackers learn to run with the ball at top speed with big productive touches; defenders learn the recovery run — sprint goal-side first, then tackle, never lunging from behind.

A 15x30 yard channel. The attacker starts at a cone gate on the halfway line with a ball; the defender starts 5 yards behind them. A 4-yard finish gate sits in the middle of the far end line. Queues form at both start cones.

1. On 'GO' the attacker drives towards the finish gate; the defender may not move until the coach's second call, roughly 2 seconds later.
2. The attacker scores by stopping the ball dead inside the finish gate.
3. The defender must sprint a recovery line, get goal-side, then delay or tackle — winning the ball or forcing it out of the channel scores for them.
4. No tackling from behind: the defender must be at least level before engaging.
5. 5 reps then swap roles within pairs; rotate pairs after each set.
6. Keep a ladder: winners move up a channel, losers move down (if running multiple channels).

• First touch out of the gate is BIG and forward — eat up the grass.
• Long strides in the open, short touches when the defender closes.
• Defender: sprint the bent line to goal-side — chase the space, not the ball.
• Once goal-side, slow them down — force a mistake, then tackle.

• Attackers take small safe touches and get caught — coach the big first touch and sprint between touches.
• Defenders chase the ball's heels and never get level — show the bent recovery run aimed at the gate, not the ball.
• Attackers never change speed — add a feinted slow-down then burst when the defender closes.

• Shrink the head start to 1 second.
• Attacker must finish into a mini-goal instead of stopping the ball.
• Start the defender wide so the recovery line is angled, not straight.

• Lengthen the head start to 3 seconds.
• Widen the finish gate to 6 yards.
• Defender walks the first two reps to groove the goal-side line.

• The defender may not tackle until level or goal-side of the attacker.