Drill · Flag pulling
The Gate
8 minTime
9–11, 12–14, High school, AdultsAges
Flag pullingSkill
Setup
Two cones 4 yards apart make a gate. The defender stands in it; the runner starts 8 yards away. You need: Flag belts, 4 cones.
How it runs
- The runner tries to get through the gate at full speed.
- She can fake once with head and shoulders.
- The defender must pull a flag inside the gate.
- Three reps each, then switch.
Coach it
- Don't lunge: let her come to you.
- Head fakes don't matter; hips do.
- Take an angle: keep her inside the gate.