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Hop, land & stick

Coordination & balance · Balance & coordination · Agility & acceleration

THE INTENT

Develop quiet, controlled landings and body alignment before faster changes of direction.

Why this design: Low hops and deliberate landings rehearse alignment and deceleration in a simple movement pattern. The ball option links a stable landing to the next football action without using fatigue as the challenge.

A↓↑B↓↑C↓↑Move down the lane · walk back outside ↑
Separate one-way paths, with a clear return outside. Duplicate the stated setup for the actual group. Schematic, not to scale. Use the listed dimensions and quantities.
Set it up

Separate three-cone paths with at least two yards between players

Give each player a short path of flat cones with clear space on every side. Organize 8 players before starting. Give every player a clear movement route. Check every player can move without entering another group's route.

Players
4–12
Equipment
24 flat cones (3 per player) · Optional soccer balls
Show it

Show two-foot hop: Push gently from both feet, travel only a short distance, and keep the hop low enough to land in control. Invite players to copy it before adding another movement.

Run it in this order
  1. 0:45 · Show the entry action: Show two-foot hop: Push gently from both feet, travel only a short distance, and keep the hop low enough to land in control. Invite players to copy it before adding another movement.
  2. 2:11 · Step and balance: Step over a cone and hold a balanced two-foot landing. Use one movement at a time, copy a quick demonstration, and keep every round playful.
  3. 0:20 · Drink and reset: Offer a drink, demonstrate the next action briefly, and rotate partners or leaders if used. Take more time whenever needed and shorten play.
  4. 2:11 · Small hop and stick: Progress to a small forward or sideways hop and soft landing. Stay within comfortable control; simplify if space or balance is lost.
  5. 0:20 · Drink and reset: Offer a drink, demonstrate the next action briefly, and rotate partners or leaders if used. Take more time whenever needed and shorten play.
  6. 2:13 · Land, scan, and move: Finish by landing, checking the space, and taking two controlled acceleration steps. Stay within comfortable control; simplify if space or balance is lost.
NAME IT, THEN SHOW IT
Two-foot hop

Push gently from both feet, travel only a short distance, and keep the hop low enough to land in control.

Quiet landing

Land on the front and middle of both feet, bend ankles-knees-hips together, and keep knees pointing with the toes.

Stick

Hold the balanced landing for a spoken one-two count without wobbling into another player’s path.

Single-leg option

Older or ready players may hop from one foot and land on the other at very low height; stepping remains available.

01
Ready when…

Landings are quiet with knees tracking in the same direction as the feet. · Players hold balance without extra recovery hops or painful effort. · Movement quality remains consistent throughout short rounds.

02
Make it easier

Step over each marker and freeze on two feet.

03
Add a stretch

Hold a ball or add a gentle pass immediately after a controlled landing.

Original source-informed content · version 2 · Editorial review