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Coordination & balance · 5–8 minutes

Hop, land & stick

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

U6–U124–24 playersBalance & coordinationAgility & acceleration
Print one-page explainerUse in a first practice
Set it up

Individual three-cone paths

Give each player a short path of flat cones with clear space on every side.

Players
4–24
Equipment
12 flat cones · Optional soccer balls
Run it
  1. Step over a cone and hold a balanced two-foot landing.
  2. Progress to a small forward or sideways hop and soft landing.
  3. Finish by landing, checking the space, and taking two controlled acceleration steps.
Build readiness

Gradual intensity

  1. Step and balance
  2. Small hop and stick
  3. Land, scan, and move
Coach cues
  • Land quietly
  • Knees track with toes
  • Hold before you go
Make it easier

Step over each marker and freeze on two feet.

Add a stretch

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

Age adaptations

Same idea, different entry

  • U6–U8Use one movement at a time, copy a quick demonstration, and keep every round playful.
  • U9–U10Combine two actions, invite both feet, and build from control toward moderate speed.
  • U11–U12Emphasize controlled ankle-knee-hip alignment, deceleration, and a gradual rise in intensity.
Safety check

Use flat markers, low hops, stable surfaces, and no maximal jumping; any painful movement stops immediately.

If it breaks down

  • Hops become too large; bring cones closer and return to stepping.
  • Knees collapse inward; use two-foot landings and reduce speed.