PhysicalIsolatedMovement
Lateral bounds with reaction (u12)
Develop lateral power and change of direction with a simple decision stimulus — reactive agility best distinguishes goalkeepers by age group, and it was poorly covered in the young bands.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 9
- Intensity
- Medium
- Sets and reps
- 3 × 6
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 5 m
Equipment: Markers, Cones
The coach serves and manages the breaks.
2 steps
The goalkeeper bounds laterally to the indicated cone and returns to centre. Start with the direction announced before the bound; progress to reacting to the colour of the cone the coach points to.
Exercise sequence
Coaching points
- The push comes from the outside foot, driving the ground sideways.
- Land balanced and ready to change direction, not falling to the side.
- Head and eyes on the coach, so the reaction comes from information, not a memorised pattern.
- Keep sets short — power demands quality, not accumulated volume.
Progressions
- React to the cone colour instead of announced direction.
- Shorten the time between bounds.
Regressions
- Always announce the direction.
- Reduce the distance between cones.