*** AUDIO DESCRIPTION ON *** Firstly, try to not let your shooter set up a holding position, however if she does...  Keep moving your feet around the shooter to put pressure on her and ensure she has not free space to hold into  Try to stay as close as possible but without contacting the shooter Ensure you move around the shooter both in front and behind for the best chance of success 

*** AUDIO DESCRIPTION ON *** When you go for an interception you do not want to try to intercept the ball AT the player as this is likely to result in contact (as shown) Instead you want to intercept the ball away from the attacker and cut the line of the ball - this will ensure you avoid contact When you are going for the intercept make sure you have a small foot base and fully commit to the interception

*** AUDIO DESCRIPTION ON *** Form an upright 'T' position against your defender to hold your back space You can put your arm up to signal where you want the ball to go  Do not move/release the hold until the ball is coming over your head

*AUDIO DESCRIPTION ON* Set up in pairs 1 partner (A) has the ball. Partner A faces away from partner B. A Passes the ball in the air to themself and turns. Partner B jumps back to 3 feet distance and immediately puts arms up to defend the ball.  Player A moves ball around and player B is to track the ball.  Switch over players. 

*** AUDIO DESCRIPTION ON *** Spread your hands around the ball in a 'W' shaped position  Bring the ball to your chest with your arms close to your body Step forward with either leg, usually your most dominant, and push through with the ball transferring your body weight forward Aim for your partners chest 

Set up: 10+ players, 5 cones, 3 balls, one third space. 1. Place 5 cones out in a star formation. 2. Players disperse themselves evenly behind the cones. 3. Start with 3 balls, players at the front of the line start with the ball. 4. Players choose who they are to pass to. 5. Once they have passed they then join the line the passed to.

*** AUDIO DESCRIPTION ON *** Whilst defending, you should always try to maintain an open body position, allowing you to see both the player and the ball This means you should position your body at an angle so you are not flat facing your player, nor with your back to them. This position will enable you to see the a wider view of the court and help you analyse play to time your interception perfectly You should also try to maintain a narrow foot base and a stay on the balls of your feet so you are ready to move off and be first to the ball

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's important to not get pulled back for footwork. Players line up in two lines opposite each other with a feeder in the middle. To start the drill the front player passes to and receives back from the feeder and performer correct footwork before passing to the player in the opposite line.

*** AUDIO DESCRIPTION ON *** To abide by the footwork rule, whatever foot you land on first when you receive the ball, you cannot take off the group and place it back down whilst you are still in possesion of the ball Therefore you should land 1, 2 - placing one foot down at a time  You then cannot take your landing foot off the ground (her right in the video)  However you can pivot  This means using your non-landing foot (her left in the video) to move around to see your best options 

Full team cross drill Set up: 8+ players, one court space, 2 balls. Players set up in four corners in equal numbers, opposite lines facing each other. Both balls start on the same side with the person and the front of the line. Opposing front 2 players drive out on a diagonally and receive a pass from the opposite line. They turn pass back to the side they came from (but the opposite line). Then immediately become a defender for the person who now has the ball.  The person now at the front of the line, with the ball now delivers a pass to players who have driven out on a diagonal and the drill begins again. 

*** AUDIO DESCRIPTION ON *** When moving to the legal distance defenders use a strong stride to jump back or a few quick steps to get 3ft away from the ball carrier Ensure you get your distance before putting your arms over the ball - if you do not you will get called for obstruction, arms before distance Keep your weight balanced over your legs, with your hips, knees and ankles bent You can follow the ball with your arms to put pressure on the pass

*** AUDIO DESCRIPTION ON *** Place the ball in one hand and spread your fingers around the ball Step forward with the opposite leg to your throwing arm and transfer your body weight forward as your push through You should aim to release the ball from waist height The ball should travel ¾ of the way to your partner and bounce up to their stomach

*** AUDIO DESCRIPTION ON *** Spread your hands around the ball in a 'W' shaped position Place the ball above your head and slightly bend your elbows but keep them close to your body The ball should be in line with the centre of your body Step forward with either leg, usually your most dominant, and push through with the ball transferring your body weight forward as you push through Your hands and fingers should be pointing towards the direction you want the ball to go You don't want the ball to be loopy as it is easier to intercept - instead you want it hard and fast so aim just above your teammates chest  Ensure your arms are fully outstretched upon release

Set up: Full court space, 4 x mini hurdles, 8x short ladders, 10x cones. Players are divided into 2 groups.   Players start at baseline. Two players, from the front of each line begin by jumping over the mini hurdles (set up at right angles to each other). They then run to ladders set up in a cross formation.  Action 1: Forward steps into each square. Action 3: Left turn: Forward steps into each square and backwards to return to the middle.  Action 3: Right turn. Steps in and out of squares both directions to the middle. Action 4: Stright weave with both feet in each square.  Players run towards cones set out in a zig zag formation across the middle third space. Players run from cone to cone in a zig zag direction. The focus is on taking off the outside foot.  Players sprint to the end baseline then turn and sprint back to where they came from.   

Players are in partners with one ball between them. Activities are listed below, you can choose to do these in any order, repeat them or use a coach calls system.  1. Lunge jumps x2 squat and pass. 2. Ab twist and pass. 3. Long overhead pass. 4. Fast feet short passing.  5. Low ball, drive around, long ball.  6. Short high ball, over drive around, receive long pass. 

*** AUDIO DESCRIPTION ON *** Point your feet towards the post shoulder width apart and relax your body Ensure the ball is placed comfortably in your hand and bring the ball above your head Your other hand is used to support the ball and maintain its position  Your elbow should have a slight bend and the position of the ball should be above where your ponytail would be  Bend from your knees and ankles to get power behind the ball As you release the ball ensure you flick your wrist and your fingertips to followthrough 

*** AUDIO DESCRIPTION ON *** Place your throwing hand behind the ball with your fingers spread Ensure your arm is creating a right angle  Step forward with the opposite leg to your throwing arm and transfer your body weight forward  Ensure your pass is flat and direct to your partner - you will accomplish this by fully extending your arm and fingers where you want the ball 

Set up: 1 ball, 4 cones, 1 third area, 6+ players. Three cones are set up in an arrow formation with 2 at the base. A player stands on each of the cones. Remainder of players are in two lines at the bottom of the arrow behind the two cones.  Ball starts at Player A (left line). Player A passes to feeder 1 (first cone on the left). Feeder 1 passers to player B while Player A runs around feeder 1.  Player B passes to feeder 2 then runs around the feeder.  Feeder 2 passes to player A who receives the ball in the middle of the diamond.  Player A passes to feeder 3 then runs around the feeder. Feeder 3 passes to Player B who has driven from feeder 2 and receives the ball in the middle.