Reaction Colour Gates — Scan and Sprint
A reaction-speed exercise using colour-coded gates. Players must scan the available exits, process a late colour cue and accelerate through the correct gate as quickly as possible.
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Organization
Set four coloured cone gates around a central start area. Players perform light footwork or movement in the middle. Coach gives a visual colour cue and the player sprints through the matching gate.
Coaching Points
Scan all gates before the cue | Stay balanced while waiting | React to the colour rather than the coach's body movement | Win the first two steps | Decelerate safely after the gate
Progressions
- Use two-stage cues: first colour changes body direction, second colour determines the final gate.
Regressions
- Use only two colour gates with verbal plus visual cues.
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