Moving over poles/through hoops + kick+ introductory kick off

  • Organisation

    Cones/rings/poles/goals are constructed. The goalkeepers take their position at the baseline and the trainer stands on the penalty spot.
  • Process

    skipping over poles or jumps through rings with a subsequent shot at the goal, the goal keeper must then play a long ball as a throw-out/punt or a pass on the move into a given field/goal. Resources: 1 field-goal, 2 small field-goals. Resources: 1 field-goal, 2 small field-goals
  • Tip

    pole/ring movement techniques - Palms showing, don’t make a fist (for a sprinter this can account for 3/1000 seconds and can be the difference between gold, silver or bronze for an athlete; in soccer it can determine whether the ball hits the posts or goes in the goal) - Run on the balls of your feet, don’t use your whole foot, just the heel - Do so in an easy, light manner, don’t trample or stomp- be light-footed. - The arms that are bent on the body move the alternate way to the feet. They don’t move away from the body (no goal celebrations) - Preferably diagonally (left arm/right foot and vice versa) - Quick short movements. - Quick steps=> short, quick movements on the balls of your feet (don’t use your whole foot.) Heels must not touch the ground, legs/arms are bent and swing in time with the natural counter-movements (right arm, left leg). The upper body is bent forwards. Little contact time with the ground, highest speed. - Marching => Left foot and left arm are bent. On the moving ball of the foot, the left foot and left arm are raised. At the same time position the ball of the foot on the right foot and repeat the same combination of movements. Constant change of position. - Knee up run=>Right leg up and bent in the highest angular position. Left (bent) arm should be doing the same in an upward movement. Left leg is almost bent. The player stands on the balls of his feet. He positions the ball of his right root on the ground and follows the same combination of movements as the left foot. His upper body is upright. Little contact time with the ground, highest speed. -Small jumps/hopping => left leg is powerful and pushes up from the ground as high as possible. At the same time the right leg is bent. The left (bent) arm should be doing the same in an upward movement. The left leg is almost bent and it used to push off the ground using the balls of the feet. Player positions the ball of his right foot on the ground and begins the same combination of movements as he did with the left leg. His upper body is upright. Little contact time with the ground, highest speed. Movement techniques goalkeeper performance /jump technique: -The goalkeeper must always move on his forefoot/ball of the foot and steps backwards. He should learn to always watch the ball until he has it under control. To practice leg work and quicksteps lay out a pole lengthways, over which the goalkeeper must move his foot (the foot he uses to push off the ground with) to kick the ball sideways. -In a game situation, in which the goalkeeper is kneeling in an upright position, he first stands with his right leg out and pushes off from the ground with the left. He leans sideways to the left with his upper-body, supports himself by putting both arms out in front, stands with his right leg out and pushes off the ground with his left. -off-centre jumps (skier jumps/moves) =>with a slightly forward-leaning torso, alternate between right and left leg, jump forward diagonally (with the right leg jump diagonally right, with the left jump diagonally left) It’s important that you take off with and land on the balls of your feet. The arms resonate supportingly. Position the standing leg after the takeoff, the other leg is bent (with no contact with the ground) Face forwards. Shooting/throwing techniques: - The standing leg should be 30-40 cm out and on the same level as the ball. - The upper-body is bent slightly over the ball. - The arm-foot coordination for shooting/passing is shown by the following features: a) Squat jumps with the right leg: right arm goes back, left arm goes forward. b) Squat jumps with the left leg: left arm goes back, right arm goes forward. -Goal kick technique side foot laces: the forward section of the foot is tense and the upper-body is bent slightly over the ball. The ball should be struck with the back part of the instep. To obtain a greater length of the ball a he keeper can slightly lean back. - Side foot: the ball is sometimes played with a side foot and sometimes with the laces. The standing leg is placed sideways next to the ball and the player’s upper-body is in a sloping/tilted position. The toes point down, similar to the foot position when instep shot. -Punting and drop-kicks: for drop-kicks the ball hits the instep in the exact moment that the ball touches the ground. - For punting techniques like frontal volleys the upper-body is bent slightly forward. The ball is thrown forward gently with both hands and hit at a low point (not too high). The ball is so struck hard and with a high level of accuracy. The ball should be struck with the laces. To reach a higher level of punting range, it’s useful to maintain an upright position or lean backwards slightly. - For punting techniques like sideways bicycle kicks the standing-leg is positioned sideways next to the ball and the player’s upper-body is tilted. The toes point down, similar to the position used when making side foot shots. The ball should be struck with the laces, that the shooting foot is bent diagonally and the ball is gently guided (or thrown) by hand to the shooting foot. - For sideways throw-outs the arm is stretched out backwards like a javelin thrower and the ball is put on flat palms. The stretched arm is then brought to life again and stays close to the ear. The Set step is important here. If the goalkeeper throws the ball to the right his left leg shifts diagonally forward. If he throws to the left the right leg shifts diagonally forward. –when rolling the ball rest the ball on the palm of the player’s hand, he goes into the step position with his leg furthest away from the ball is placed forward) and both legs are bent (squatting position). Roll you right arm, then place left leg the right. At the same time body weight is shifted onto the left leg. The right arm is swung forward in the direction of the ground while the ball is placed on the ground. The hand pushed the ball forwards and sets the direction. The left arm goes in the opposite direction to the other arm. The upper body is bent slightly forward.
  • Field size

    half a playing field
  • Cone margins

    width: 1 meter from the goalpost 1 meter by the 6 yard line length: 6 meters


Ball control, Ballskill (Touch on the ball)

Passing [Long passing, Inside of the foot passing]

Shot technique/shooting [Inside of the laces passing, Laces, Half-volley, Volley]

Goalkeeping techniques [Throw-ins]


Positional passing, Positional play

Opening the field [Throw-ins]


Speed of movement off the ball, Explosiveness, Speed of movement with ball

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


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

Training Set:

Main point/Emphasis


U14 - U19

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


40 min

Number of Players:

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

Form of Training:

Goalkeeper training, Individual training, Individual training, Group training

Participating Players:



Alone training, Groups, Goalkeeper behaviors, Alone training

Skill Level:

Advanced, Professional, Beginner

Spatial Behavior:


Training Location:

Asphalt, Turf field, Grass field

Author: Easy2Coach EN GmbH

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Main point/Emphasis

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Similar exercises - Duration:

40 Mins

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Similar exercises - Author:

Easy2Coach EN GmbH

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