On the coach's call an attacker and a defender both set off and run around the cone.
The defender is trying to get around the cone quicker than the attacker so that they can get in front of them and hinder their shot (no tackling).
Once around the cone the attacker should aim to get a jump shot off on goal.
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)
Coaching points
final step is explosive and large
in the air the hip should go backward together with the throwing arm
pull up other leg until upper leg is horizontal
land on the same leg as you jumped off
Progression
add a defender who acts passively, only moves a bit from side to side
add two defenders : defenders should act passively as attackers come in at high speed. The two defenders should leave just enough space for the attacker.
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