Using agility ladders. GK to run in from the side. toe on either side of the ladder. Hard ball injected in lunge to save. Recover and speed ladder out. Rest. Repeat in reverse. This is to work the GK Quads and lower body. The slalom is important. At each Cone they must be in Double leg block position and pause for a split second before moving off again. The technique for each double leg block is important. They must be low and balanced. The toe Kick must be as hard as they can with maximum accuracy. This is a very tiring exercise and is a good time for a drink break when finished.
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