Reaction Gates Warm-Up — Scan and Accelerate
A reaction-based warm-up using multiple gates. Players move dynamically in the centre, scan for the coach's cue and accelerate through the correct gate before returning to the group.
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Organization
Create a 12x12m square with four numbered or named gates around the outside. Players perform low-intensity movement centrally. Coach calls or signals a gate for a short acceleration.
Coaching Points
Keep the head up between movements | React to the cue rather than guessing | First step should be explosive | Decelerate under control after the gate | Maintain movement quality between sprints
Progressions
- Use visual cues only or allow two competing players to race to the same gate.
Regressions
- Reduce the number of gates and use clear verbal cues.
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