Hurdle + throw

  • Organisation

    A hurdle is constructed 3-4 Meters in front of the goal line. The goalkeeper stands in centre of the goal on the goal line and the goalkeeper coach (GC) takes up a position 12 Meters away according to the diagram.
  • Process

    On the command of the GC, the goalkeeper jumps over the approx. 1m high hurdle. The start signal is either the GC’s body movement or the dropping of the ball. After jumping over the hurdle a mid-height throw in the right or left corner follows. Intensity: 6 repetitions in each corner. Learning aid: 1 Full-Size goal, 1 hurdle
  • Tip

    - Squat jumps => through a powerful, two legged take off, the knees/thighs are pulled up to the chest. The arms are bent and swing back. The torso is up right. Land on the balls of the feet. The next jump immediately follows after a short ground-time. The next jump follows after a short ground-time. - Landing occurs on the balls of the feet. The feet point in the direction of the coach and are at approximately hip distance. The torso is bent slightly forwards and the exes are fixed on the ball. The landing and take-off occur fluidly into each other and are a single movement. - For every defensive action the body has to be brought behind the ball. -During defensive actions the goalkeeper must never fall backwards rather always forwards. - Laterally shifted jumps (skier jump/movement) => with a torso bent slightly forwards, jump off forwards with alternating right and left legs (with the right leg; towards right and with the left; forwards left). It is important that the take off and the landing occur on the balls of the feet, whereby the arms swing supportively. When the standing leg lands after the jump, the other leg is bent (no ground-time). Look straight ahead.
  • Field size

    Penalty area
  • Cone margins

    Distance between the goal line and hurdle: 3 Meters Coach stands on the penalty spot.


Ball control


Speed of movement off the ball, Explosiveness

Strength [Leaping strength, Leaping power, Power & Speed]


Quick decisioning, Quick processing, Quickness of reaction, Quick understanding of danger, Quick anticipation, Flexibility

Training Set:

Main point/Emphasis, Progression


U14 - U19

U6 - U13 [Under 13, Under 12, Under 11, Under 10, Under 09, Under 8, U 07 (6-7 years)]


15 min

Number of Players:

1 - 5 players [Player, 2 players, 3 players, 4 players]

Form of Training:

Individual training, Group training, Individual training

Participating Players:



Alone training, Alone training, Groups

Skill Level:

Beginner, Advanced, Professional

Spatial Behavior:

Penalty box

Training Location:

Turf field, Grass field, Indoor, Forest/meadow, Asphalt

Author: Easy2Coach EN GmbH

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Similar exercises - Duration:

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