The Set-up: (as pictured) divide the team up into 4 groups. The lines should be approximately 10 yards across from one another. The discs should be 1 yard apart. Place a single discs 5 to 7 yards away from the speed ladders (you can uses discs, hurdles or flags if you don’t have a speed ladder available). 4 balls are needed for the entire circuit.
The Exercise: The players in line A pass the ball across to their opposite line and immediately weave through a series of discs and join the back of line B. The players in line B pass the ball directly across and perform a movement (coach can decide) through a speed ladder. Once they complete the speed ladder a coach tosses a ball to the player who must volley it back first time to the coach and sprint to the disc. Once they reach the disc they jog back to line A. All balls are active at the same time.
Focus:
- Crisp passing (one or two touch)
- Volley
- Footwork
- Quick Acceleration
Note: Coach should be focused on proper technique and movement not fitness.
Rotation: Have the red and blue groups switch sides after 3 minutes. Repeat movements twice from both sides.
