Cushion & Drive

Turn the first touch from a stop into a decision: cushion a firm pass into space at an angle, then accelerate through a gate within two touches.

A server with a supply of balls stands 12 yards from a central receiver. Two 3-yard cone gates sit 10 yards beyond the receiver, one angled high and one low. Spare players queue behind the server.

1. The server hits a firm ground pass into the receiver's feet.
2. The receiver cushions the first touch at an angle into space — NOT back at the server — choosing either gate.
3. Second and third touches drive the ball through the chosen gate at speed.
4. The receiver dribbles around the outside back to the queue; the server follows their pass to become the next receiver.
5. 8 reps each, then raise the serve speed.
6. Round two: the server calls 'high' or 'low' as the ball travels and the receiver must take it to that gate.

• Get your body behind the line of the ball, ankle soft on contact.
• First touch is a decision — pick your gate BEFORE the ball arrives.
• Touch into space at an angle, two or three yards, never dead at your feet.
• Explode after the touch — touch and go are one action.

• The first touch stops dead under the body and the drive stalls — show the 3-yard cushion into space and walk it through slowly.
• Receivers decide where to go after controlling — demand the scan and the gate choice while the ball travels.
• The touch goes the same side every rep — call the gate late so players keep both options open with an open body.

• Serve bouncing or aerial balls to vary the surface used.
• Add a passive defender behind the receiver who becomes live after the first touch.
• One-touch finish round: cushion through the gate itself with a single touch.

• Slow the serve until touches are clean.
• Move the gates closer (6 yards) so success comes quicker.
• Allow three touches before the gate.

• Maximum three touches: cushion, drive, exit through the gate.