This exercise circuit is a great way for players to improve strength, stamina, and basic technical 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 addition, add some mini goals next to the plyometric sticks as shown. In the other two areas create a straight line of cones in one and a square in the other.

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 dribble to the other side and finish a ball on either mini goal before performing another set of movements through the next set of plyometric sticks.

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

Once a player has made it through the second set of plyometric sticks they end at the last area where they perform a set of a strength exercise such as squats, push-ups, or sit-ups.

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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