In a defensive position the player will move towards the cone on their side in a defensive glide.
Once they have reached that cone they will turn and run to the cone on the other side.
Once the player has reached this cone they will defensive glide back to the start position.
Cones will be set up as shown in the video. Two players will be competing against each other.
On the coach's whistle the players must touch each cone 5 times. Once they have done that it is the 1st player to grab the cone in the middle.
Set out cones to split the court in half, with your players working in pairs.
The player with the ball should dribble the ball up the court in a Zig Zag pattern.
The second player will be playing passive defence. They should be in front of the attacker at all times but are not actively trying to steal the ball.
The defensive player must try to cut the dribbler off at each of the the lines (cones and touchline) using their outside foot so that the dribbler has to change direction.
They continue to do this until they reach the end of the court at which pointÂ players then switch roles and repeat the drill in the opposite direction.
The coach will roll the ball in a straight line.
When the ball is rolled the players must sprint to get in front of the ball
Once the player has got in front of the ball, the player must go backwards in a defensive stance to stay in front of the ball.
Footwork and Movement
This drill works on fast feet, agility and footwork.
Players start off with their own space on the court.
On the coach's first whistle players sprint on the spot, standing with wide feet and their arms outstretched as if defending.
Players sprint on the spot, with minimal leg raise - emphasis on fast feet.
Players cease to exercise on coach's second whistle.
The players will pair up with one offensive player and one defensive player. The offensive player will dribble from cone to cone. The defensive player will keep their head in line with the ball using a defensive slide. Once they come to the end of the cones the players will go back to the start and the offence and defence will switch over.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app