In this small circuit players perform plyometric exercises in addition to working on basic dribbling and shooting skills.

Set Up

Create four small areas inside of a 25×25 meter area. In two areas diagonally across from each other set up cones and plyometric sticks for players to jump over as pictured. In the other two areas create a straight line of cones in one and place a large goal in the other. Have a supply of balls ready by the large goal.

How It Works

Players perform different movements going over and around the plyometric sticks and then slalom dribble quickly through the line of cones. Once they make it to the end, they go through through the next set of plyometric sticks before having a shot on goal.

Here are a few example movements players can do through the plyometric course: 

  • Two foot jumps
  • Single foot hops
  • Side shuffle slalom
  • Grapevine
  • Two jumps forward, one backwards
  • Lateral jumps
  • Squat jumps

Perform multiple rounds and change exercises after every 2-3 rounds.

Coaching Points

This drill can be done by players individually on their own or in groups. Coaches can make it a competition by timing how long it takes players to make it through the course. The faster they can make it through without making mistakes, the better!

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