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While sitting in a chair with your hands on the front corners left yourself up and away from the front of the chair. Slowly lower yourself towards the floor. When you have gone down as low as you can the push yourself up extending your arms. Do this 15-20 times.

Players will find a straight line on the court. Standing facing the line, players will jump off 2 feet back and forth over the line as quick as they can for 30 seconds.

The player will start with their feet just further than shoulder width apart. Staying facing the same way the player will lean to one side by bending the knee, and keeping the other leg straight.

Player will bend at the back whilst reaching down trying to touch their toes. The player will slowly fall forward till their hands touch the ground. Once their hands have touched the ground they will walk their hands forward until they are in a push-up position. From this position they will walk their feet forward keeping the knees locked out in order to stretch the calf muscles. Once they have stood up, they will continue the stretch doing the same series again.

Players will perform heel flicks across the width of the court (driving their heels towards the back of the body).

Players will perform high knees over the width of the court.

Jump rope in 10 second spurts. Jump rope as fast, with cross overs and side to side with the rope. Spend whatever time you have to learn to jump. If you cannot learn to do this at good pace then you will not be able to improve your quickness. Jump for 10 seconds and rest for 10. Do this drill for 2 minutes.

Players will jump from side to side, jumping as high as the can while also tucking their knees up. Once the player lands, they will want to jump again as quick as possible.

Players will lift their leg up performing a kick, keeping their leg as straight as possible. With the opposite arm the player will reach forward towards the extended foot.

The player will go into a lunge position, from that position they are trying to jump straight up in the air. In the air, the player will switch the foot position, so that when they land they will be in a lunge position.

One or two legged squats. Use a chair or something equivalent to keep your balance. Do not bend any further than you would sit in a chair. Do between 15-20 repetitions. If it is easy to do 20 reps with the two-legged squat then move onto the single legged squat.

Keep your back straight to within 2 cm of the floor. 15-12 res.

On the floor, resting on palms of hands and toes and balls of the feet only, arms locked; Body should be straight; Lower torso to the ground by bending the arms, body to remain rigid; Torso should get within a fist's distance from the floor; Lift torso back up by straightening the arms.

Baseline to sideline level with freethrow line; Sidestep to middle of free throw circle and back to sideline; Sideline level with freethrow line backwards to baseline; Baseline to half court line; Sidestep to middle of centre circle and back to sideline; Sideline level with centre circle backwards to baseline; Baseline to sideline level with far freethrow line; Sidestep to middle of far free throw circle and back to sideline; Sideline level with far freethrow line backwards to baseline; Baseline to far baseline.

Players will bend at the knee and grab their foot to perform a quad stretch. From that position the player will reach up with the other arm. With the other foot the player will go up onto their toes.

Run shuttles between the half court line and the baseline; Speed of running depends on level of work required and time in the session - jog if it is for a warmup, raise to 75 % to 100 % if it is for a fitness test.

Players will find a line on the court and stand to the side of it. Players will start out on 1 leg and hop side to side as fast as they can.

This drill you will need 2 small poles as shown in the video. Players will jump side to side over a pole, when the coach says "switch" the player will hop across to the other pole and continue to jump side to side.

Players will find a straight line on the court. Jumping from both feet at the same time, the player will hop over the line as quick as possible for 30 seconds.

Sideline to sideline and back again; Repeat twice (or 4 widths)