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 worker needs to ensure that they push off their outside foot to change pace and direction when driving towards the feeder.
The worker needs to have their head up and on their toes at all times ready to receive the ball. Keeping their eye on the ball.
The feeder needs to ensure that they don't pass the ball to early or too late (worker should not be stood still waiting for the ball). Timing and accuracy of the pass is paramount.
For the less advanced:
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Develop your team's fitness and all round game awareness, with the use of this challenging session
Improve your teamâs fitness with this session and see a rise in their performance on court!
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.
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.
Players pass the ball out to the side and then follow their pass and run behind the player they passed the ball to. Both the ball and all players should be moving steadily at all times.
Working in threes with 1 ball per group. The 1st player has their back to the others throws the ball up and over their head, turns and catches the ball before then passing to the centre player. The centre player receives, rotates and releases (3 Rs) to the next player. The third player then receives the ball and rotates before restarting the drill from the other side.
The queueing players must sprint and change direction before receiving the ball from the feeder. Once they've received the pass the ball is then passed onto the receiver (red 2) who passes back to the feeder.
One ball, 1/3 space, 6 players. 4 feeders form a square. 1 defender and 1 attacker work in the middle of the square. Attacker is to pass and recieve one short pass and one long pass from each corner.
Agility progression to circle. 5 cones, half court, 1+ players. 1. Cones are lay out in a diamond formation. Player starts at top of diamone, drives straight to top cone, back towards left cone, and straight drive to circle edge with strong bent knees. 2. Add in defence. Players run the same ilnes but a defende is added in to 'shadow'. 3. Bring in ball, remove the defender. Player still running the same lines. Player recieves a pass from the feeder at the circle edge. 4. Both players run the drill, both splitting seperate ways after first drive. Ball can be delivered at different points.
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.
3-6 players, 1-2 balls, 1/3 space. 1 feeder with a ball stands at the top of the triangle. 2 other players (workers) make the base of the triangle. Working players drive in the shape of a bow. They will cross paths and need to communicate. The feeder will deliver random balls so workers need to be ready to recieve a pass at any point. Progression 1: Bring in a defender. Progression 2: Two sets of workers set up opposite eachother across a whole 1/3 space. There are 2 feeders. The drill plays out as above but when the coach calls 'swap' one worker from each side swaps sides and continues the drill.
Set up: 2-20 people, one ball, variation of space dependent on number of players. Mark out a space i.e. third space as in video. All players are to stay in the space, netball rules apply i.e. no running with the ball. Two players are assigned as attackers, the goal is to move around the area passing to each other to then touch the ball on another player. When a player is tagged, they then become part of the attacking team to help tag others. Ball is to be touched on players, not thrown. Aim is for attacking players to accumulate as fast as they can to get everyone trying to tag.
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.
Set up: A wall, one third space, one ball, 4+ cones, 2 players. 4 cones are set up in a zig zag formation down the length of a third space towards a wall. The ball is placed on the furthest away cone. A defending player stands in the middle of the cones, they are to ‘pick up’ the attacker when they drive out. The attacker, drives out towards the first cone and zig zags towards all cones to move past the defender and get the ball off the cone. The attacker passes the ball to the wall and gets the rebound.
*AUDIO DESCRIPTION ON* Players set up like five points on a die- these are the feeders. Workers start in the middle facing out to one of the feeders who has the ball. Worker recieves a pass in the middle and passes back. They then drive on an angle towards the the far point on the same side as the ball ensuring they can see the ball and body angle is indicating where they would like the ball. Feeder sends a long pass to the point the worker is heading to. Worker then passes a long pass to the far diagonal feeder. They then front cut the middle point to receive another pass on the drive and pass back to the feeder. Once again they turn body angle to see the ball as well as indicate where they are heading and drive to the last far point on the die and receive a long pass from the feeder. Repeting again, the long diagonal pass and front cut for the pass in the middle. Roatate players after player makes a few successful run-throughs.
Set up: Shooting circle, 4-7 players, 1 ball, cones. Divide three channels across the court (you can refer to these as channel 1, 2 or 3 or first, second, economy class). Use cones to determine channels for players that are learning the areas. One channel in front of center transverse line (center pass area). Another channel between transverse line and top of circle. Final channel is from top of the circle to baseline (shooting area). Center feeder to pass ball to first attacker who will drive from WA position to middle of the first channel. Attacker to turn and pass to second receiver who will drive circle edge and pass the ball into the shooter. Shooter to shoot.
End drill â Feeding into circle Set up: four corners of 2-3 players, 1 ball, goal third end of court. Aim for the two groups of players on transverse line to hit the circle edge and feed ball into the circle to a shooter with a defending player. Bottom left corner (A) player drives out along sideline. Receives a pass from the defending player in the circle. Player from top left corner (B) drives straight into the court to receive a pass from the sideline player. Player B passes back to player A and drives towards the circle edge where player A delivers a long ball to player B as close to the circle edge they can get. Player A joins line where player A started. Player from top right corner (C) drives to circle edge to help feed pass into player D who has driven from bottom right corner into the circle as shooter. Player B joins line player C started in. After player C delivers final pass to shooter, player C joins bottom right corner. Essentially, all players rotate anticlockwise around the 4 corners.
In pairs one ball each group. On the command of the feeder,ie. 3 o clock, worker moves out to that time and receives the ball that is released on the command.
Spots are placed as set out below. The players stand Indian file. One feeder. Spot 1 straight jog spot 1 - 2 change direction on spot 2 and DRIVE to spot 3 where player receives high ball from feeder. Ball is returned to feeder. spot 3 - 4 drive and on spot 4 roll spot 4 5 drive to receive flat pass. return to back of line making sure you pass behind the feeder.
4 posts, 2 lines of players (workers), 1 ball, 1/3 space. Ball to start with one of the workers who passes the ball to either the post on the left or right. Player follows the pass and always drives back to the middle. Worker number 2 drives to recieve pass from the first post in the middle and passes off to any post, and follows pass. Post passes back to the other worker who will recieve the ball in the middle. This is repeated until all posts have been passed to.
2 workers, 2 feeders, 2 balls, 1/3 court space. 1. Workers are in pairs. Starting in the middle of the feeders. Workers side step to the outside then back to centre of the court. 2. Feeders deliver a pass as workers cross over. Workers pass back. 3. Workers meet in the middle and navigate around eachother to receive a front pass from the feeders. 4. Workers pass back then straight drive towards the feeder, worker moves around the feeder. 5. Workers drive diagonallly from behind the feeder to receive a long pass from the opposite feeder in front of them.
Working in a square in groups of 3 (with one corner left empty). Player 2 sprints to the spare corner as player 1 starts to play the pass. Upon receiving the ball blue 2 turns to throw the ball to the now empty corner which blue 3 sprints towards, ready to receive the pass.
One player, the feeder, starts on the edge of the circle. The other player, the worker (number 1 in the diagram) runs around one of the cones set out on the edge of the shooting circle, then drives back into the circle to receive the ball before making the shot. Shooter collects the successful shot or rebound, passes back out to the feeder and repeats with an alternative cone.
Mark out a square approx 15x15m and then split players into groups of 12 (where possible) and add 2 balls. The balls must start opposite to each other. Players will recieve the ball from their left to start with. The first players in line A and B start with the ball. The first player in line C drives to the centre cone to recieve the ball from first player in line B. At the same time player 1 in line D drives and recieves the ball. Both players release the ball in the centre and (1) - (2) release the ball to the player opposite them. Repeat...
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