Dribble and Jump Gates
Athleticism
Legend
- player
- cone gate
- hurdle
- ball
- movement path
How it works
Dribble between stations and complete a jumping or bounding task at each cone gate.
What you need
- cones
- soccer ball
- mini hurdles
Your focus
Combining dribbling with jumping exercises trains explosive leg power alongside ball control. Multi-modal athletic tasks replicate the stop-start, leap-and-land demands players face competing for headers and aerial balls.
Set up 5 cone gates in a circuit, 8 yards apart.
Place mini hurdles or flat rings at each gate.
Player dribbles to gate 1, completes 5 two-footed jumps over the hurdle.
Dribble to gate 2, complete 5 single-leg hops (right foot).
Alternate the jump type at each gate (lateral, forward, single-leg).
Complete the full circuit 3 times, resting 45 seconds between rounds.
Goal
You've got it when each jump or bound at the gate feels powerful and you roll straight into your next dribble without stopping to reset.
Helpful cues
- Soft landing, bend knees on impact
- Ball stays close while you approach each gate
- Drive knees up when jumping
Adjust the challenge
Make it easier
Strip it back
Replace jumps with step-overs of the hurdles.
UpLVL it
Add the next challenge
Add a time target; race against a partner doing the same circuit.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.