Quick Feet Gates

Objective

• -Increase foot speed
• -Improve awareness of space
• -Add fun reaction work

Setup

1. 1Scatter many small gates across an 18 x 18 yard area.
2. 2Players each start in a bib on one side.
3. 3No balls are used to begin with.
4. 4Make sure the gates are spread safely apart.

How to play

1. 1Players move through the area and pass through a gate when the coach calls their name.
2. 2They must sprint to a new gate each time.
3. 3Add side steps, hops or turns between calls.
4. 4Use short bursts and quick stops.
5. 5Keep the activity lively and simple.

Progressions

• +Progressive Tempo: add a fourth maximal round
• +Ball For Every Player: shrink the working area
• +Reaction Start: two cues, one a decoy
• +Add a competitive scoreline for the last round

Regressions

• -Progressive Tempo: stay at the first two tempos only
• -Ball For Every Player: bigger area, share a ball between two
• -Reaction Start: coach counts players in
• -Simplify the area or the service until success returns

Variations

• -Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
• -Ball For Every Player — Every player works with their own ball so no one waits in a queue.
• -Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
• -Partner Race — Players work in matched pairs and race each repetition, best of five.
• -Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
• -Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
• -Team Target — The whole group works to a shared score target and repeats the round if they miss it.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Running into other players
• -Moving with heavy steps
• -Waiting too long to react