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Equipment, Setup & Instructions
Equipment
- Six cones
- One ball per goalkeeper
Setup
- Area: 9x1 yard area marked with cones (five cones in a line 1 yard apart plus one cone 5 yards beyond)
- Group: 1 yellow goalkeeper starts at the first cone holding a ball
- Equipment: Five cones placed in a straight line 1 yard apart, plus a sixth cone positioned 5 yards beyond the fifth cone
Instructions
- The goalkeeper bounces the ball while weaving in and out of the five cones using varied footwork (side steps, one-foot, two-foot).
- Upon reaching the fifth cone, throw the ball into the air before the gap to the final cone.
- Goalkeeper jumps to catch the ball at maximum height with a vocal call.
- Repeat the sequence several times for effective warm-up.
Coaching Points
- Use correct footwork technique.
- Keep movements light and agile.
- Gradually increase intensity.
- Maintain a forward gaze.
- Ensure warm-up progressively raises heart rate.
- Encourage proper hydration.
- Understand the value of a productive, purposeful warm-up.
Variations
Make it harder:
1. Increase the distance between cones to enhance agility demands.
2. Use a smaller or lighter ball to challenge coordination and catching skills.
Make it easier:
1. Decrease the number of cones to simplify navigation.
2. Allow a rolling ball instead of bouncing to focus purely on footwork.
FD
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