Players work in pairs (one defender, one attacker).
The court is divided into 3 channels along the length of the court. The ball is placed in the center court channel.
Players must jog, sprint and dodge their way through each outside channel - with the defender trying to stay between the attacker and the static ball in the center of the court.
Defender shadows the attacker, keeping her on the outside of the channel.
Start slowly and build up pace gradually. On the coach's whistle players must stop where they are and the defender should take up a static position - half covering their player, ensuring they have a good body angle which enables them to see both the ball in the center and the attacker using their peripheral vision.
A thrower can be added who can pass to an attacker if they manage to find space between the defender and the ball.
in more ways than one
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in more ways than one
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