One legged jump + reaction

  • Organisation

    6 hurdles with a height of approx. 30cm are placed 80-100cm behind each other. The goalkeeper stands on one side of the construction, the goalkeeper coach (GC) stands with the balls 12-16 Meters away on the other side.
  • Process

    The goalkeeper jumps over 3 of the hurdles with his right leg and 3 with his left. Afterwards he has a recovery period of approx. 2 minutes. 4 rounds in total. Alternatives: After the jumps the goalkeeper has to catch or pass a ball. Learning aid: 6 hurdles
  • Tip

    - Run on the balls of the feet, not on the whole foot/heel. - Tread loosely and lightly, don’t trample or stampede --> light-footedness. - The arms bent towards the body alternate in conjunction with the legs. Not away from the body. (Not a goal celebration) -Short ground-time. -One-legged jumps=> serve the development of the ability to push off. (increasing maximum and explosive power with restricted goal kicking time), that is to say the take-off speed. Jump forwards off and land on the ball of the right foot. Short contact with the floor with an explosive sprint. The left foot hits the ground to the front. - Just before the GC makes contact with the ball, the goalkeeper performs a short, forward two-legged preparatory jump, or takes a short step forwards. Spreads his arms, bends his legs slightly and stands on the balls of his feet. The feet point in the direction of the coach and are at hip-distance apart. The torso is bent slightly forwards and the eyes are fixed on the ball. - 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.
  • Field size

    20 x 20 Meters
  • Cone margins

    Distance between goalkeepers to the first hurdle: 3 Meters.


Ball control, Ballskill (Touch on the ball)

Shot technique/shooting [Laces, Inside of the foot, Volley]


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


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

Training Set:

Progression, Main point/Emphasis


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, Goalkeeper training, Individual training

Participating Players:



Groups, Alone training, Alone training

Skill Level:

Beginner, Advanced, Professional

Spatial Behavior:

Free space

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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Easy2Coach EN GmbH

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