B1 and B2 throw at the goal. Goal keeper gets the ball and passes to B3 or B4.

B1 and B2 pass together. One of them throws at the goal. Goal keeper passes to R3 to throw off. R1 and R2 close the gap. R1,2,3 try to score a goal.

B1 throws at the goal. Pass goal keeper to W3, who throws off. Only pass to another player if there is contact with a defender. At the other side : attackers become defenders. B2 throws at the goal, etc to the other side.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes toR1 or R2. Pass goal keeper : as fast as possible out of one step.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes to B3 or B4. Pass goal keeper : as fast as possible out of one step.

B1 throw at the goal, pass on at the right. Defender not involved in defensive action runs for the fast break.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes to R3. R4 closes by. R3 runs towards the right position for throwing off. R3 and R4 should stay a bit behind to cross the throw off line at full speed after the whistle of the trainer. Pass goal keeper : as fast as possible out of one step.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes to R3. R4 closes by. R3 runs towards the right position for throwing off. R1 and R4 should stay a bit behind to cross the throw off line at full speed after the whistle of the trainer. Pass goal keeper : as fast as possible out of one step.

B1 throws at the goal. Pass goal keeper to B3. R2 and R3 run forward to close the gap. B2 tries to intercept.

B1 and B2 pass together. One of them throws at the goal. Pass goal keeper to R2, who runs to the right position to throw off. R1 closes by to receive ball from R1 on full speed.

B1 and B2 pass together. One of them throws at the goal. Pass goal keeper to R3. R1 and R2 close the gap. R3 throws off at the whistle of the trainer.

B1 throws at the goal. Pass goal keeper to W3, who is going to throw off. Whistle trainer. Other players cross the throw off line at full speed and try to score a goal. Other side : same way back.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes to B3 or B4. Pass goal keeper : as fast as possible out of one step.

B1 throws at the goal. Pass goal keeper to W3, who throws off.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes to B3 or B4. Pass goal keeper : as fast as possible out of one step.

B1 and B2 throw at the goal. Goal keeper gets the ball and passes to B4. Pass goal keeper : as fast as possible out of one step.

Balls all over in goal area. Goel keeper picks up the ball and throws at B4. Pass goal keeper : as fast as possible out of one step.

Player 1 acts as the feeder in this drill. Taking it in turns one attacking player from each side receives the pass and then runs on to try and get past the defender stood near the 7 meter line. If they get past the attacker should try and score a goal. Once they have had a shot players rotate - so the attacker becomes the defender and the defender joins the back of the attacking line.

Blue player 1 is the feeder in this drill and feeds to the ball to one of the players to either their left or right for them to run onto. The blue player with the ball must then run onto the ball and try to get past the two defenders on their side of the court and shoot on goal.

Two lines of players on both sides of the court and four defenders inside the 9m line. The attacking player makes a zig-zag run around the first defender and shoots at goal before rejoining the back of the line. Once the keeper has the ball the centre left defender makes a run to receive the fast throw out. Meanwhile the left back shifts across to fill the hole and a player from the other queue also comes across to fill in. Repeat this until all players in the line have taken their shot and then repeat on the other side.