Goalkeeper Endurance/Technique

The goalkeeper at cone 1 plays the ball with their feet or hands to cone 4 and runs to the empty cone (cone 2); the player at cone 4 passes to cone 3 and runs to cone 1, and the player at cone 3 passes to the player at cone 2 and runs to cone 4. Distance between cones 1, 2, 3, and 4 is 15m. Perform this exercise aerobically in 4 sets of 3 minutes with 1-minute breaks, which can be active (crunches, back extensions). Use variations to keep the session engaging.