Activity 46:
Lunge relay
Activity summary
Teams race completing lunges while placing balls on cones. Encourages lower-body strength, balance, and agility, and tactical thinking about lunge depth.
Activity setup
- Split into teams; if uneven, one person goes twice.
- Set 4–5 cones in a straight line; each team has one ball per cone.
On this page
What to do:
- Player 1 lunges to cone 1, places the ball, lunges to cone 2, places the ball, and so on.
- Player 2 lunges to cone 1, retrieves that ball back to start, then to cone 2, and repeats.
- Continue cycles so every team member completes the relay.
- Allow teams to choose placement/collection order for tactical thinking.
- Encourage peers to observe and praise good lunge technique.
Activity video
Watch this video to see the session in action.
Coaching Tips
- Engage core to stay balanced and stable during lunges.
- Step far enough so knee stays aligned over foot; avoid overreaching.
- Alternate legs for each lunge to develop balanced strength.
Make it easier
- Balance balls on rackets between lunges instead of carrying by hand.
Make it harder
- Require a deeper lunge (aim for greater knee bend) or add a target cone color order to follow.
Safety
Use the STEP framework—Space, Time, Equipment, and People—to adapt any activity to your players.
Ensure lanes are clear, cones are visible, and under-18s wear protective goggles.