Skill Station Rotation Template

About this timer

Five ninety-second stations with thirty seconds to rotate, run twice. This is the generic structure behind most team practice sessions: set up five drills, split the squad across them, and rotate on the whistle. Ninety seconds is long enough for meaningful repetition at a station and short enough that nobody stands around, and the thirty-second rotation keeps a large group moving without a queue forming.

Best for

• Team practice with a squad split across stations
• Covering several skills in one session
• Coaches running a session solo

Station ideas by sport

• Soccer — dribbling gates, wall passing, first touch, crossing, finishing
• Basketball — form shooting, free throws, ball handling, layup lines, passing
• Tennis — serve targets, volley feeds, groundstroke depth, footwork ladder, overheads
• Volleyball — serving, passing to target, setting, hitting lines, blocking footwork
• General athletic — med ball throws, sled push, jump landings, change of direction, core

Scaling it

Easier

Three stations rather than five, or one pass instead of two.

Harder

Add a third rotation, or make one station a conditioning penalty the group hits between rounds.