Hop, land & stick
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.
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.
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.
- Players
- 4–12
- Equipment
- 24 flat cones (3 per player) · Optional soccer balls
- 0:45Show 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.
- 2:11Step 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.
- 0:20Drink 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.
- 2:11Small 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.
- 0:20Drink 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.
- 2:13Land, 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.
Ready when you see…
- 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.
- Step and balance
- Small hop and stick
- Land, scan, and move
Land quietly · Knees track with toes · Hold before you go
What helped you land quietly and be ready to move again?
Step over each marker and freeze on two feet.
Hold a ball or add a gentle pass immediately after a controlled landing.
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.
- 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.
Use one movement at a time, copy a quick demonstration, and keep every round playful. Ask players to rate their own landing as quiet, balanced, or ready for the next action. Never score jump height or use repeated jumps as punishment.
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.