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Footwork and movementAnalyticMovement

Agility ladder with a come-out decision

Combine ladder foot coordination with a real come-out decision at the end of the course — isolated ladder coordination rarely transfers on its own to a match action with an embedded decision.

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Load

minutes
8
dives/set
1
Sets and reps
3 × 4
Intensity
Medium

dives per set, per goalkeeper

Microcycle days it fits

MD-4, MD-3

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

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 10 × 10 m

Equipment: Agility ladder, Balls, Full goal

The coach serves and manages the breaks.

2 steps

The goalkeeper crosses the agility ladder and, on exiting it, receives a signal from the coach to advance or drop back before reacting to a shot from the server.

Exercise sequence

Coaching points

  • Foot-work quality on the ladder can’t drop because of the decision that follows — both parts count equally.
  • The signal arrives while the goalkeeper is still exiting the ladder, not after they’ve already stopped.
  • Keep the base ready to react to the shot regardless of the decision made on the signal.
  • If the signal decision is wrong, correct it immediately instead of staying committed to the initial read.

Progressions

  1. Reduce the time between exiting the ladder and the signal.
  2. Increase the final shot’s speed.

Regressions

  1. Keep the signal always the same, removing the decision variable.
  2. Increase the time available to react to the shot.

Sources · 2

  1. BookAndy Elleray, «65 Goalkeeper Training Exercises: Modern Games-Based Soccer Drills for Shot Stopping, Footwork, Distribution, and More»
  2. StudyReliability and Validity of a Novel Reactive Agility Test with Soccer Goalkeeper-Specific Movements (2022), Sports