Warm-up: coordination circuit with ladder, hurdles and pass
Activation circuit in two parallel stations: agility ladder, low hurdle jumps and a slalom between poles, finishing with a wall pass and a pass to the next team-mate.
Step 1Escalera y vallas
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Apoyos rápidos en la escalera y salto de las tres vallas.
Objective
Prepare feet, ankles and intermuscular coordination with varied stimuli and link every physical action to a technical passing action.
Organisation
Two identical lines 8 m apart. Each line: 8 m coordination ladder, three low hurdles 1 m apart, three poles in a zigzag and a support player with a ball at the end. One starting cone per line.
Development
- 1The first player of each line runs the ladder with the given pattern (one foot per gap, two feet, lateral) and jumps the three hurdles with feet together.
- 2They continue with the slalom between the poles at maximum step frequency.
- 3Leaving the last pole they receive a pass from the support player, return it one touch and sprint to the opposite line.
- 4The support player collects the ball and waits for the next one; the support player swaps every three repetitions.
- 5Six runs per player, changing the ladder pattern each time.
Coaching points4
- Short, quick steps on the balls of the feet, arms working.
- Jump the hurdles with both legs and land softly with bent knees.
- Come out of the slalom looking at the support player before receiving.
- Play the wall pass with the inside of the foot and the body behind the ball.
Common mistakes3
- Looking at the feet on the ladder and losing rhythm.
- Jumping hurdles off one leg when two are asked for.
- Sloppy wall pass because of arriving unbalanced from the slalom.
Variations3
- Lateral or backward ladder patterns.
- Receive and dribble to the opposite line instead of a wall pass.
- Timed competition between the two lines.
Progressions2
- Higher or closer hurdles.
- Two consecutive passes with two different support players.
Regressions2
- Replace hurdles with rings on the ground.
- Two poles only with wider spacing.
Tips
- Show each ladder pattern slowly before starting.
- Leave two free metres after the hurdles to stop safely.