2 Feeders and 1 worker.
It's very important that the worker lands on the outside foot every time she catches the ball to be able to step with the other foot towards her next intended pass.
Ensure players drive onto the ball and land on their outside foot each time, in both directions.
Players need to face the ball at all times.
Players should push off the landing foot to drive to recieve the next pass.
Develop your players footwork in order to land correctly, whilst also looking at the skill of turning in the air to shut out the defender.
Go back to basics and develop your team?s footwork, helping them to land effectively and make the next pass quickly!
Develop your player's ability to execute quick and efficient footwork, not only when receiving the ball, but also when creating and penetrating space.
The starting player passes the ball to the player moving towards the ball from the opposite group.
The receiving player who catches the ball should land on 1 foot, then land on their 2nd foot and pivot onto their 1st landing foot to pass the ball back the player on the side where they started.
Exercise reverses in the other direction.
This is a very simple relay practice with the emphasise on the player running in catching the ball and landing on one foot and then the next. The players are required to say ICE with first foot touching the floor and Cream when the2nd foot hits the ground. then pass and follow the ball to the other side.
Split your players into 4s or more with 2 balls. Both blue players start with a ball.
Time the cross-over moves so that players receive on the move.
Designed to work your players hard - working on their cardiovascular endurance and their plyometric strength
Heel Flicks: Kick your heels up to your bum. Moving at 60% pace.
Side-steps: Face the base line from where you started. Players should side-step across, making sure they do not let their feet touch. Moving at 50% pace.
Star Jumps: Explosive jumps, with wide arms and legs.
Raised Knees: Jog across diagonally, raising knees to a 90 degree angle (can hold out hands to provide a target height). Moving at 60% pace.
Side-steps: Same again, this time facing the other direction. Moving at 50% pace.
Power Jumps: Starting from a crouched position players must jump up, with arms raised above their head.
Twisties: Rotate upper body from one side to the other with your arms while running diagonally across the area. Moving at 40% pace.
Sprint back: Players run back to the start line at 100% speed.
In pairs, 1 player - the statue - holds a ball aloft in one hand. Partner runs, leaps and snatches the ball, lands with the correct footwork, Once theabove is achieved with balance, add a turn once the player has landed so player is facing the same way she has come from and returns the ball to partner. Once the ball has been snatched, the statue could sprint to another point to receive the ball before the exercise is repeated. Progress this practice through all 3 stages until all players are balanced
A tough fitness exercise that works your players' speed stamina. Depending on your team's age/ ability you can choose to do the simple course (in blue) or the advanced one (in red). Players all line up on the baseline and must run out to each line (starting with closest first) and upon reaching it turn back to the baseline and then out the next line.
Split players into pairs with 1 ball between them and set up as diagram (half a third each if available). Black C is the feeder and has the ball. The white C is the worker and will be working for 2 minutes and will then swap roles with the black C. The worker starts in the corner - side steps the horizontal lines then changes pace and direction, while sprinting the vertical lines. The worker then heads towards the feeder to receive a pass when the feeder wishes to put the ball in. The worker then sprints back to the corner changes pace and direction back to a side step then repeats around the whole grid creating a star shape. The worker works for 2 minutes trying to complete as many circuits of the star as possible in the 2 minutes. The feeder can only pass the ball to the worker when they are driving forwards to start with.
Position cones 8-10m apart. A starts at one cone, F stands with the ball at the other cone. 2 defenders stagger themselves between the two cones as shown. A sprints towards the first defender in the attempt to convince the defender she is driving a certain way. A should be driving hard enought that D moves to close her down. As D moves to mark A, A changes direction quickly and drives towards the other D, who moves to shut her down. A should change direction again quickly and drive towards F. F passes the ball to A once she is free. A resets and repeats.
3 attacking player are the GA, WA, GS. Centre passes the ball to GA, GA to WA, and WA to GS. After every attack start again in the same positions.
Set up a big square 9m x 9m, split into four 3m x 3m squares. It can be put into the context of court by positioning it just inside the shooting third. Position 2 attackers and 2 defenders as shown in diagram. A feeder starts outside of the squares with the ball. There is another defender in between the feeder and the square. This drill looks to progress a Centre pass from the 1st phase (receipt of the 1st pass) to the 2nd phase (passing options from the 1st phase). One of the attackers has to receive 1st pass over the front line, as they would in a game situation. The attackers then look to 2nd phase option: the second pass that looks to move the ball into the attacking third.
Regular analysis of your own performance as a coach will ensure you continue to improve your ability to deliver top quality sessions.
Like many other international tournaments, we've had to wait a little longer for it to start but it's time to get excited for some big hitting!
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