Physical
Dynamic Activation Circuit
Single file through ladder and cone gates: high knees, lateral shuffles, A-skips, hip circles
Theme
Physical
Duration
12 min
Players (min–rec–max)
11–11–11
Equipment
cones, agility ladder
Set-up
Single file through ladder and cone gates: high knees, lateral shuffles, A-skips, hip circles. Walk back recovery. Four passes through the circuit.
Coaching points
- Feet quick through the ladder — don't look down
- Hips loose on the lateral work; this isn't a drill for ego
- Posture upright; tired players collapse through the trunk first
Progressions
- Add a ball-carry through the final gate on rounds three and four
- Introduce a reaction trigger (coach calls left/right) at the exit cone