Exercise #357: Footwork Through Cones

OBJECTIVE:	This exercise combines many different footwork drills that will increase the speed of your keeper's feet while making him concentrate on holding the correct "ready" position.
DESCRIPTION:	Set up a row of cones along the top of the goal area. Have your goalkeeper face forward and zig-zag through the cones, brushing the grass with side steps. He should keep his hands up in the ready position, and take as many short steps as possible. Initially, perform the exercise at a slow pace (with the keeper concentrating on the correct ready position and footwork), and then speed up later repetitions. To increase fitness demands, have the keeper perform 10 sit-ups or push-ups at the end of each pass through the cones.
VARIANTS:	1. Next, have your keeper execute the same exercise but with his back to the cones. 2. Now have your keeper shuffle (slalom-style) through the cones while facing forward. 3. Last, have them weave through the cones while facing forward and running. Sprint back to the beginning.

Sample #1 Sample #2 Sample #3 Sample #4 Sample #5 Sample #6

Join the SoccerROM Mailing List! Submit your e-mail address to be notified when new free features are posted each month: Your e-mail address will not be sold or distributed for any other purpose, and you will receive only one e-mail per month from SoccerROM. Customer Comments "I just want you folks to know that I just stumbled across your web site, liked what I saw and joined. Now that I'm a member, I am really using the resources that you make available. Many thanks." -DM (Colonia, New Jersey) "I would like to thank you guys for your hard work to develop this site. It is a great site which has helped me tremendously to organize my teams." -GA (La Mesa, California) Read more...