Explosive Power Ladder
Athleticism
Legend
- player
- cone
- movement path
- return path
How it works
Perform a sequence of explosive soccer-specific movements, sprint, bound, cut, to build composite athletic power.
What you need
- cones
Your focus
Soccer athleticism combines power, speed, and coordination in rapid sequence. Training these movements back-to-back builds the neuromuscular efficiency that separates athletic players from one-dimensional ones.
Set 5 cones 5 yards apart in a straight line.
Sprint through all 5 cones at full speed.
At the last cone, bound sideways 3 times (big lateral leaps).
After the third bound, immediately cut back to start at sprint speed.
Rest 60 seconds. Repeat 5 times.
Goal
You've got it when each rep feels explosive from start to finish with no dead spots between segments.
Helpful cues
- Drive your arms in the sprint
- Land each bound on one foot
- The cut should be explosive, no easing into it
Adjust the challenge
Make it easier
Strip it back
Remove the bounds, just sprint and cut.
UpLVL it
Add the next challenge
Carry a ball through the sprint segment.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.