Four Gate Rally

Objective

• -Wake up passing technique
• -Improve first touch
• -Encourage constant movement

Setup

1. 1Mark four gates, one on each side of a square.
2. 2Split players into pairs, with one ball per pair.
3. 3Pairs start on different sides so the area is evenly filled.

How to play

1. 1Pairs pass the ball through any gate and move to a new side straight after the pass.
2. 2The receiving player takes a first touch to set up the next pass.
3. 3Challenge pairs to use different gates rather than repeating the same one.
4. 4After a few minutes, ask for one-touch passes where it is safe and accurate.
5. 5Keep the tempo light and tidy, with plenty of rotation around the square.

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

• -Standing still after passing
• -Heavy first touch
• -Passing without checking space