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PhysicalIsolatedMovement

Combined power and agility circuit

Combine coordination (ladder), reactive power (hurdles) and change of direction in a single sequence, closer to real match demand than any of the three in isolation.

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Load

minutes
10
Intensity
High
Sets and reps
3 × 3

Microcycle days it fits

MD-4

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 8 × 8 m

Equipment: Hurdles, Markers, Agility ladder

The coach serves and manages the breaks.

2 steps

A short sequence: an agility ladder, followed by two low hurdles jumped laterally, ending with an explosive change of direction. Repeated in short blocks with full recovery.

Exercise sequence

Coaching points

  • The transition between circuit sections is where quality is lost most — give deliberate attention to those transitions, not just each isolated section.
  • Prioritise movement quality over total circuit time, especially in the hurdle phase.
  • Full recovery between reps — this circuit combines three power demands, and accumulated fatigue distorts the technique of all of them.
  • Stop as soon as quality visibly drops, even mid-way through a planned set.

Progressions

  1. Increase the number of hurdles.
  2. Let the goalkeeper choose the circuit order at the start, demanding a decision under mild fatigue.

Regressions

  1. Reduce to two sections instead of three.
  2. Increase recovery time between reps.

Sources · 2

  1. BookAndy Elleray, «65 Goalkeeper Training Exercises: Modern Games-Based Soccer Drills for Shot Stopping, Footwork, Distribution, and More»
  2. Coach practiceS&C programming for goalkeepers: meeting position-specific demands, Sportsmith