Players each have their own square on the court about 2 m x 2 m The outside cones are numbered 1 to 4. Players start in the middle, fast feet on the spot. You call 1-4 and the players drive out to the cone and back as quickly as possible. Run through for 30-45 seconds, then recover. You could work in pairs and they swap out at this point. Progressions: Eyes must always be on the coach but no running backwards. So turning the hips, angling body so feet always in direction of travel. Coach then wanders around the court. The cone numbers stay the same and the players must adjust so always angled towards coach. Coach could add in a pass at any time to check if players have their eyes up!
Feet under the body, light and fast Use of arms for running and momentum when changing direction. Planting otside foot and quick tune of head and hips for a sharp change of direction.
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