Line Drills - Part 1

Before looking at the use of lines in group exercise and training (GET), two distinctions should be made. A "file" has participants lined up behind each other (e.g., Indian File), whereas a "rank" has participants standing side by side next to one another. Furthermore, these files/ranks can be either "stationary/static" or "moving/mobile." Static file/rank drills have the file or rank always returning to a pre-marked area, whereas mobile line/rank drills are dynamic and as such have no set area.

Power Ups

Power ups are a means of increasing the participants' work load, be it skill based or metabolic. Several examples have been provided below with most being adaptable to the GET session ideas provided, either individually or in combination with one another.

Way Stations - Figure 1

• Drill: 50m + 25m distance sprints
• File A: Long run - First runner from File A runs around the markers to tag the runner at the head of File B and then moves to the end of File B.
• File B: Shorter run - Once "tagged" from the File A runner, the lead person in File B sprints straight to "tag" the new lead runner in File B.

Active Files - Figure 2

• Drill: 25m Sprints with leg conditioning exercises
• File A: While waiting in File A, all participants must do standing squats with a Shoulder Press arm pattern.
• File B: While waiting in File B, all participants must do lunges with a chest press arm pattern.

Return Activities - Figure 3

Basketball Drill (with conditioning)

• File A: Dribble to blackboard and lay up... on run to rear of File B, complete exercise station (10 squat jumps).
• File B: Run towards hoop, retrieve ball and chest pass to File A... on run to rear of File A, complete exercise (zig zag sprint).

Static Line Drills

• Concept: Interval based session combining skills and work: rest ratios.
• Set Up: Teams sizes can be based on work: rest ratios for interval training (e.g., four participants for a 1:3 work: rest ratio). Always have a start position marker and turning point. To maintain control, especially with several teams, a running/passing side should be designated (e.g., keep the marker on your left side when going round and tag the next runner and pass your team mates on your left side).
• General Information: Be aware of turns around sharp angles, especially for previous ankle injuries and wet grass conditions. If required, change the turn around area to a wider arc (see Figure 4 below).

Basic Relay Sprint - Figure 4

Simple Sports Drill - Figure 5a

Simple Soccer Drill: Dribble and Pass

• Start player dribbles ball through each cone.

Complex Sports Drill - Figure 5b

Complex Soccer Drills: Short and long pass run

1. Start Player runs to the closest cones and passes the ball back to the next in line.
2. After the pass, they run immediately to the far cone.
3. The next player in line receives the short pass and chips the ball to the far cone. On passing, this player runs to the closest cone.
4. The player at the far cone receives the long kick and passes the ball on the ground to the player at the closest cone... who then passes the ball back to the next player in line.
5. On passing the ball, each player moves forward to the next cone, and the player at the farthest cone runs back to the line.

Expansions - Figure 6

To increase intensity, especially with larger teams, a secondary drill/event can be added. Every time a new runner leaves, the remainder of the group must run out to the side markers (and perform two push-ups).

Electronic Tag - Figure 7

If there are concerns about turning or a simple straight through profile is preferred (e.g., swimming pool), an "electronic tag" system can be used. The first swimmer swims to the other side... on reaching it, he raises his hand and the next swimmer starts. When the last swimmer reaches the wall, the first swimmer begins again.

Add-on, Drop-off Aerobic Endurance Relay - Figure 8

The above interval session can be used to increase a runner's training stimulus.

1. The first runner runs out around the cones... on return, he links with the next runner and they both complete a lap.
2. On return, the first runner can drop off while the second runner picks up the third runner (= two laps each) OR
3. The runners stay in the group until all runners in the file are running... then the runners drop off with the first runner dropping off and then the second.

Multi-Distance Variation - Figure 9

A progression or regression system can be used where several turn around points are designated (see Figure 9 above).

Multi-File Variation - Figure 10

A multi-file session could incorporate either altering distances and/or activities.

• File A: Complete squats in file... when the first person in the file completes short run and runs to the rear of File B.
• File B: Complete lunges in file... when the first person in the file completes mid distance run and runs to the rear of File C.
• File C: Complete aerobic knee raises in file... when the first person in file completes longest run and runs to the rear of File A.

Facing Fire Drills

• Concept: Two or more files facing toward each other.
• Set Up: Teams sizes can be based on work: rest ratios for interval training (e.g., four participants for a 1:3 work: rest ratio). Always have a start position marker and turning point. To maintain control, especially with several teams, a running/passing side should be designated (e.g., keep the marker on your left side when going round and tag the next runner and pass your team mates on your left side).
• General Information: The distance between the files can be based on either skill requirements or metabolic conditioning requirements (e.g., close=hard phosphocreatine sprint, further apart=anaerobic glycolytic sprint). See Figures 11a, 11b and 11c below.

Facing Drills for Australian Rules Football - Figures 11a-11c

Drill: 100m Distance

• File A: Run forward and kick a targeted drop kick to on-coming player from File B... run to the rear of File B.
• File B: Run to meet Drop Kick, close with File A and hand pass to player from File A... run to the rear of File A.

Drill: 15m Distance

• File A: Run forward and hand pass to player from File B... sprint to the rear of File B.
• File B: Receive hand pass, run forward and hand pass to player from File A... sprint to the rear of File A.

Drill: 25m and 15m Distance Pass

• File A: Weave through the cones and kick to target (File B)... sprint to the rear of File B.
• File B: Receive kick, sprint forward and hand pass to player from File A... sprint to the rear of File A.

Converging Fire Drills

• Concept: Usually two files are used angled to intersect at a set distance ahead.
• Set Up: Two files angled inward toward a key point. Use markers to maintain file angle and placement.
• General Information: If sprinting inward (i.e., Figure 13), ensure participants are warned to avoid collision and ensure the sprint angle is not too sharp.

Baseball Drill - Figure 12

1. Pitcher: Pitches to batter.
2. Batter: Hits ground ball toward File A or B (whichever file has a player on the plate)... in this case, File B. Then the batter runs to the rear of the opposing file.
   • File B: Player runs from plate to retrieve ball and throws ball to player running onto the plate in the opposing file (File A)... then he either runs to the rear of the opposite file or becomes the batter.
   • File A: If the ball is hit to File B, player in File A runs to the plate to receive the throw onto the plate from the player retrieving the ball. Once the ball is caught, it is given to the pitcher and everyone prepares to intercept the next batter.

*The role between left and right files alternates with each pitch.

Baton Sprint - Figure 13

File A vs File B sprint to the single cone. The first to touch is the winner. The loser has to do 10 push ups. This drill can be done as a beach style "flags" game or with a tennis ball in the water.

In-Place Fire Drills

• Concept: Useful when space is limited, this drill has the entire file within the file boundaries.
• Set Up: A marker for the first and last person in the file... this prevents the file from "crowding" or "gathering".
• General Information: A front to rear (see Figure 14a) or rear to front (see Figure 14b) transition can be used.

Conditioning Drill: Front to Rear - Figure 14a

Each person on the team is given an exercise. As that person comes to the front, the team completes 10 repetitions of that exercise. Once that exercise is complete, the leader moves to the rear, the rest of the team shuffles forward and the next exercise starts.

Conditioning Drill: Rear to Front- Figure 14b

The front person passes the medicine ball around to his left to be taken by the person behind...who passes the ball round to his right. The ball is alternated through to the rear where the last person runs to the front with the ball. The rest of the team shuffles back, and the process begins again.

Coming next: mobile file and rank drills!