Players must sprint facing forward out around the red cone. After reaching it they should quickly change direction and sprint diagonally back to the blue cone.
Players' heads must always be facing forwards (looking over their shoulder when running backwards).
Repeat several times. Resting time for players is waiting for their team-mates to complete this running drill.
Make sure the drill is performed well and under control - there's no point running hell for leather if your players are going to lose time over shooting every cone!
Gradually encourage players to run faster.
Have a feeder a few metres behind each red cone with a ball.
The running player must continue the drill as normal but must now catch the pass from the feeder and return it as quickly as possible before running diagonally backwards to the next cone.
Master your team?s basic footwork and get them using the 1, 2 release with this session!
Go back to basics and develop your team?s footwork, helping them to land effectively and make the next pass quickly!
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.
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.
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 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.
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.
Split your players into 4s or more with 2 balls. Both blue players start with a ball. The blue players both throw the ball to the Red players who in turn return the ball. After returning the ball the red players swap places. Repeat once more. Time the cross-over moves so that players receive on the move.
Players must face the same direction the whole way round (direction faced indicated by small arrow) - to achieve this they should: Sprint along the first side facing forward. Side step along the second edge. Jog backward along the penultimate side and then Side step along the final edge of the grid.
One A starts with the ball. She passes to her partner who has made a move to get past a defender. First A then moves, taking on the other defender to receive the ball back from her partner, a 1-2 passing pattern. A then passes to another A at the front of the opposite line to where she started. Defenders mark tightly. Working As line up at the back of the opposite line to where they started. New As repeat.
1. Double cut back: WA runs one way, stops abruptly and changes direction before again changing direction for a second time to go and meet the pass. 2. Cut back: WA runs one way, stops quickly - changes direction and runs into space to meet the pass. 3. Double bluff: WA runs and stops, making it look as though they are going to cut back before continuing their run in the direction they were already running to meet the pass.
The challenge in this game is for the attacking players to use the extra player to help them score. Â
Dividing the court in half lengthways and widthways, players are aiming to get the ball from a backline throw into the centre third. Simple 3 vs 3. The player starting the drill is a GK and so cannot enter the centre third.
1/3 court (shooting circle), 3 cones, 2+ players, 2 balls. 1. Player starts on the cone near the sideline and drives towards the two cones set up side by side midway across the court. 2. Player makes a 'figure of 8' around the cones and drives towards the circle edge. Progression 1:Ball to be recieved on the circle edge. Progression 2: Add another drive to the pocket.
*AUDIO DESCRIPTION ON* Set up: 1 ball, one third space, 1 feeder in between 2 lines of players in partners. Feeder sends ball into open court space. Players contest for the loose ball. Player who does not receive the ball becomes the defender. Defender gets three feet and arms over the ball. Player with the ball passes back to feeder.
Partners, 1/2 court space, 3 cones 1. Worker side steps between two cones, then presents body in a strong front on postion ("skinny skinny fat"). 2. Bring in 1 defender. 3. Bring in 2 defenders.
The winger players passes the ball into the centre and then runs to the first blue cone The winger then cuts inside and receives the ball back at the top of the D As the winger receives the return pass the player in the D cuts outside and in to receive the ball, before taking a shot.
2 feeders, 2 attackers (WA, C) and 2 defenders and a GS set up as shown. Attackers have to get the ball to the circle edge and then in to the GS The feeders can swing the ball (pass between themselves)
GA and WA start on the line squeezing their defenders into the middle. This opens up space to run into Has to be two options therefore both players have to sprint off the line on the whistle. Suggestion for player order could be WA – C— GA – GS
2+ players, 2+ balloons, 6+ cones. 1. Players stand in their marked out square with cones. 2. Players tap the balloon then drive out to 1 cone before tapping the balloon again and keeping it 'alive'. Progression 1: Player drives to two cones then taps the balloon. Progression 2: Players drive to one cone, return to the middle then swap squares with the other player.
On receiving the ball from the feeder player 1 turns. Players 2 and 3 should both make strong sideways movements in opposite directions, the defender can go either way. Player 1 must try and pass to the unmarked player as quickly as possible.
Variation Feeder throws the ball against the wall. 2 players compete fo the rebound.
1 player holds a ball high in each hand. On the command from this player (blue 1), the other 2, in competition with each other, run to a line, turn and sprint back to snatch their ball from the holder, then land correctly, turn and return ball to the blue 1.
Set up: one third space, one ball between two, cones (one between two). One partner to be standing on the third line with the ball facing the baseline. Other partner starts on the baseline, drives out to cone (about halfway down the third), turns and drives back to the baseline. Turns again and accelerates to partner who is holding the ball. Play should recieve pass before the cone.
Set up: Half a court, 10 cones, elastic bungy x10. Activity: Players line up on the baseline. On the coaches call they accelerate to the coned line. Progression:Players lay face down with their toes on the baseline facing away from the cones. On the coaches call, players jump up, turn 180 degrees and accelerate towards the coned line. Second progression: Players are in partners with a bungy cord. One player has bungy around waist, the other is resisting them moving forward.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.
Give it a try - it's better in the app