Arrange the cones/ladders and hurdles as shown above.
Players start in the top left corner of the circuit. The players then perform the 4 activities jogging or walking in between each activity. Perform 3 circuits and then rest for 2-3 mins. Perform 4 sets.
2 footed forward jumps through the first ladder.
Hops (Left footed on the first circuit/right on the second).
2 footed lateral hops. (i.e. sideways jumps followed by forward jumps).
Turn and jumps backwards through the ladder.
Focus on good jumping technique and mechanics.
Reactions when using the variations below.
Balance and low center of gravity.
Quickness of feet in the ladders.
Vary the activities:
2 footed jumps forward, one back sequence in the ladder.
Lateral jumps in the ladders.
Hopscotch through the ladders.
Single leg hops over hurdles.
Have players positioned by each activity as feeders with balls in their hands. These players can feed a ball to the players going through the circuits at random points. i.e. player steps out of the activity when the ball is feed and volleys/heads/chest the ball back to feeder and then continues round the circuit.
Have players positioned by each activity as feeders with balls in their hands. These players can feed a ball to the players going through the circuit on the coaches command.