4-Cone Single-Leg Hop with Headers
Level: Intermediate
Set-up and Directions: Set up four cones to make a diamond shape. The length of each side must be 1.5
yards. Have a player stand and balance on one leg in the centre of the diamond facing a second player
with a ball, standing 2 yards away from the top cone (Figure 3.6 a).
Figure 3.6a Figure 3.6bWhen ready, the player in the diamond must hop to the cone at the top and then back to the centre, hop to
the cone on the right and then back to the centre; and should continue this process until they have hopped
to all four cones and back. They must land on the same leg each time and maintain a balanced position for
at least three seconds. As soon as they have completed the final hop, they must immediately return a ball
tossed to them from their partner using a jumping header (Figure 3.6b). Switch roles after each repetition,
and complete one set of 6 to 8 repetitions.
Coaching Points: Ensure the player bends the knee slightly upon landing to absorb the impact and uses
the arms to help balance. When heading, keep the eyes open and mouth closed, the neck muscles firm,
and make contact with the forehead. Arch the back and then drive the upper body forward to generate
power.
Variation: Have the player head to a third person standing to the left or right of the person tossing the ball
(Figure 3.6c).