4-Cone Hop Drill with Heading
Objective: Develop foot speed, coordination and dynamic balance; as well as heading technique
Set-up and Directions: Divide your players into groups of two. Set up four cones to make a diamond
shape. The length of each side must be 1.5 yards. Have a player stand in the centre of the diamond facing
a second player with a ball standing 2 yards away from the top cone (Figure 5.10a).
Figure 5.10aWhen 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 pattern until they have hopped
to all four cones and back. 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 5.10b).
Figure 5.10b