Reaction Gates Speed Work

Objective

• -Accelerate and decelerate on a cue
• -React to a visual signal rather than a whistle
• -Sharpen change of direction with the ball

Setup

1. 1Start cone with three coloured gates 10 yards away.
2. 2Ball placed at the start cone for the second half of the drill.
3. 3Coach standing behind the gates.

How to play

1. 1Player sprints on the coach's arm signal to the matching gate.
2. 2Second round: dribble the ball to the signalled gate.
3. 3Six reps each round with full recovery.

Progressions

• +Late signal changes
• +Add a finish at a mini goal

Regressions

• -Two gates only
• -Shorter distances

Variations

• -Race in pairs
• -Add a pass into a target after the gate

Common mistakes

• -Anticipating the signal and guessing
• -Slowing down before the gate
• -Big, slow steps when changing direction