How it looks
Animated · the ball runs the sequence
Watch it done
Set-up
A 20-metre channel. Whole group works down and jogs back.
How it runs
- 1 Jog down and back to raise the heart rate.
- 2 High knees, then heel flicks.
- 3 Open the gate / close the gate (hip rotations) as you walk.
- 4 Lunges with a twist.
- 5 Side shuffles, both directions.
- 6 Two build-up sprints at 70% then 85%.
- 7 Finish with two minutes of ball touches.
What the coach is looking for
- ▸Controlled, not rushed — this prevents injuries.
- ▸Everyone moving; no standing in line.
- ▸Younger players: make it a follow-the-leader game.
Make it harder
- ↑Add a ball to every movement.
- ↑Partner mirror drills.