Compass Gates Warm-Up

Raise heart rate and prepare the body dynamically while wiring in the receiving habits that the main session will need: move, show, receive on the move, first touch away.

Mark a 25x25 yard square with a 2-yard cone gate in the middle of each side (north, east, south, west). A server with a ball stands outside two opposite gates. Movers work inside the square.

1. Movers perform the called dynamic exercise inside the square: jog, high knees, side shuffles, open-the-gate, skips.
2. On 'GO', each mover sprints to a free gate, shows for the ball and receives a pass played through the gate.
3. Take a sharp first touch infield, dribble three touches, then pass back out to the server and rejoin the movement.
4. Rotate clockwise so every lap uses a different gate.
5. Swap servers and movers every 3 minutes.
6. Final round: receivers must call the server's name before the pass comes.

• Arrive at the gate moving, not standing — time your run.
• Show with a target hand and call early.
• First touch through the gate and INFIELD at an angle.
• Quality jog between actions — no walking, no coasting.

• Players camp at a gate waiting for a serve — keep them moving and make the sprint to the gate part of the rep.
• The first touch goes straight back out of the gate — demand the touch infield at an angle into space.
• Movement quality drops to a stroll between receives — name the exercise each lap and hold the standard.

• Servers vary the serve: bobbling balls or gentle tosses to control with thigh or instep.
• Add a 'shadow' chaser who follows each mover and forces a quicker touch.
• Two balls live at once so movers must scan for the free server.

• Walk-through pace with simple ground passes.
• Receive through the gate from a standing start.
• Remove the dribble — just receive and pass straight back.

• Every receive must be taken on the move through the gate, never standing still.