Swimming: Castle ball

un games session for players young and old designed to improve play in tight areas - working on speedy decisions and shooting into the bottom corners!

Get your players creating defensive triangles and closing down the attacking dangers with this week's defensive system session

Two teams stand at opposite ends of the area, each player has a ball, with a line of cones along the middle.

Standing at a distance from the cones (increase/ decrease distance dependant on players' ages) players take it in turns to throw and aim at the cones.

Each cone that a player hits is a point for their team. Once all the cones have been hit the team with the most points is the winner.

All players except for two defenders are dribbling inside a half-court area.

The two defenders start tagging the other players. Once tagged players must put their ball aside and help the taggers.

The last player dribbling is the winner.

Two teams form one circle and stand so that members of the blue team are separated by players on the white team.

Both teams start with a ball on opposite sides of the circle and pass the ball around in a clock-wise direction.

The team that can overtake the ball of the other team by passing it to each other fastest is the winner.

Players stand in line and take it in turns to pass to the feeder (blue 1) and then run forwards to move onto the return pass.

Players should look to catch the ball near the 7meter line and take off before the edge of the goal area line on their strong foot.

Once they've received the ball players must throw a jump shot before landing as far as possible  inside the D

Variations:

• 3 step rythm (right handers : left,right,left and left handers : right,left,right)
• 2 step or even in 1 step
  jumping off : left handers : right foot, right handers : left foot
• jump off with your 'wrong' foot (1,2,3 steps)