Changing Direction Drills
Make a circle of cones or use chalk to make a circle. Stand next to the bike on the left side, holding the bike by the handlebars with both hands. Push the bike counterclockwise around the circle; repeat drill going clockwise while standing to the right of the bicycle.
After a few laps in each direction, athlete mounts the bike away from the circle and pedals forward slowly and approaches the circle, steering onto the circle and riding multiple laps in both directions.
Using cones or chalk, make a figure eight and have athletes ride the figure eight course.
Place ten cones in a straight line approximately 7 meters apart. Before starting the course, athlete should be on the bike in a controlled manner well before the first cone.
Go back to the circle of cones. This time the athlete holds the bike by the top of the seat and leans the bike slightly to the inside to make the bike follow the circle. Have the athlete do this exercise in both directions, changing hands.
Find a corner or use cones to make a turn. The athlete mounts the bike and, at a moderate but controlled speed, approaches the corner with the inside pedal up and the head up and looking through the turn. The inside knee is pointed toward the turn, and the athlete is coasting but not pedaling. Repeat this drill by having the athlete approach the corner in the opposite direction.
NOTE: It may be helpful to have the athlete think about touching the inside knee to the elbow just before approaching the turn.
