Over the poles

Players sprint with quick feet over the poles. The poles are 6 inches off the ground.

The players perform the following steps:

  1. One foot at a time.
  2. One foot at a time facing sideways.
  3. Two feet in, one after the other.
  4. Two feet in facing sideways.
  5. Two feet in over poles then go backwards back over the pole. Run to the next pole and perform the same exercise, until you get to the end.
  6. Two feet together and hop over poles.
Variation:
  • Get the players to pass a ball down the side of the poles and then perform the footwork. Put in a goalkeeper, players can shoot at goal after exercise.
Focus on:
  • Keeping body position upright.
  • Pumping arms.
  • Fast knee lifts.

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