Hurdles, pole, ladder and chained-handling circuit
Combined speed-and-handling circuit: two forward hurdle jumps, a quick run around a pole and a front catch; backpedal, fast lateral steps through the ladder, a second pole and two serves (catch and low deflection) before defending a cone goal.
Step 1Vallas, pica y blocaje
1 / 3
Dos saltos frontales de valla, salida rodeando la pica y blocaje frontal del primer servidor.
Objective
Improve leg frequency and movement speed by chaining varied defensive actions at maximum intensity, always attacking the ball forwards.
Organisation
25x20 m area. Two tall hurdles in line, a pole 3 m past the second hurdle and a server with balls facing it. A 4 m coordination ladder laid across the path, a second pole at its end and a second server with balls. A 3 m cone goal 3-4 m from the last save point.
Development
- 1The keeper performs two forward two-footed jumps over the hurdles.
- 2They sprint out around the pole with short steps and receive a mid-height serve from the first server for a front catch; they return the ball.
- 3They backpedal 6-8 m to the start of the ladder without losing sight of the server.
- 4They go through the ladder with fast lateral steps (one foot in each gap) and round the second pole.
- 5The second server throws a ball for a catch and, without pause, a firm ground ball to the side that forces a deflection with a collapse dive.
- 6They get up quickly and, 3-4 m away, defend a final low or mid-height shot into the cone goal.
- 7Walk back to the start; 4-6 reps with 45-60 seconds recovery, changing the side of the deflection and of the pole run.
Coaching points4
- High leg frequency: short, quick steps produce fast, balanced movement.
- Attack the ball forwards with force on every catch; never fall backwards.
- Keep eye contact with the server around the poles and during the backpedal.
- Lower the centre of gravity progressively as each save approaches.
Common mistakes3
- Standing up tall after the hurdles and arriving at the pole with low hands.
- Crossing the feet in the ladder or looking at the rungs.
- Deflecting the ground ball towards the middle instead of wide.
Variations3
- Change the final shot: dipping, aerial or mid-height.
- Alternate a lateral catch with a collapse and a lateral deflection on the second serve.
- Remove the ladder and the middle catch for younger keepers.
Progressions2
- Faster serves and a shorter distance to the cone goal.
- Add a lateral hurdle jump with a collapse before the final shot.
Regressions2
- Low hurdles and hand serves into the keeper's hands.
- Reduced circuit: hurdles, pole and a single catch.
Tips
- Both servers must have the ball ready before the keeper reaches their pole.
- Time the run and record clean catches to motivate.