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:
For the more advanced:
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 work in pairs over varying distances depending on the pass type. Each pair should stand opposite their partner. Each pair are given a number. The first pair are 5, the following pair are 10 and so on, going up in denominations of 5. Players have to make their allocated amount of passes. Once they have done that they shout 'bump' and swap places with the pair next to them with the higher number. They then start their passing again, but add 5 to their original number. The pair who were 'bumped' have to start again, subtracting 5 from their starting number. The aim is to move up the group and have as high a number as possible. Work for 2-4 minutes, then stop the players to see if they have moved up or down.
Both W1 and W2 simultaneously receive the ball from the feedres, as shown in the diagram, and return the ball to the same feeder. Then both W1 and W2 move around the cones in a figure of 8 receiving the ball at each cone from a feeder W2 will always be one station behind W1
Split players into groups of at least 10 players, with one ball between them inside a square grid (half a third). Players work in pairs (1-4) who start opposite one another. The ball starts with the number 1 (top left corner). The ball is passed around the outside of the grid. After the player has thrown the ball they switch places with their partner. Players do the skill practice for 1 minute then rotate clockwise to the next numbers start point. Challenge - if players do not make it to their point in time and miss the ball they are out.
3 players 2 balls one of the players with the ball does 3 passes with the player without the ball. then the next player with the other ball does 3 passes with the new player without the ball . Keep going round.
minimum of 8 players set up in square grid as shown in picture Ball is passed round the square with players timing their move so that they run onto the ball Players should lead out to then change direction to receive the ball
3 teams of 2 players. 2 teams combine to play against the 3rd team. If 3rd team gets the ball, the team that lost the ball is in the middle and the other two teams combine to continue. Once five passes have been achieved, a different pair become the defence.
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.
Player 1 starts with the ball and passes it acrossthe grid to player 3 player. Player 1 runs to the empty cone and receives back the ball. to then pass it across the grid to Player 2. The routine starts all over again with player 2 passing to player 1 and receiving the ball back at the empty cone
This helps your players pass around the defender's 3ft mark Set up a small triangle (gaps of ~2m) of attackers with one defender in the middle. Attacker's pass to each other around the defender's 3ft mark Attackers catch and hold the ball for 2 seconds to give the defender time to get into position. Work for 12 reps each.
Two passers (blue) start with the ball on the outside red cones. Two workers (red) start on the blue cones. One worker goes one way around the outside cone and the other goes the other way around the cone. As they reach the middle of the square they receive a pass from the passers and pass back to the player who passed the them. Repeat 4 times and then change direction.
Two passers (blue) start with the ball on the outside red cones. Two workers (red) start on the blue cones. One worker goes one way around the outside cone and the other goes the other way around the cone. The working red player catches the pass as before but this time passes the ball to the blue player on the other side.
Set up cones in a bow tie shape, with 2 cones on the third line, one halfway down the end third and 2 at the end of court, as shown in the diagram. Have one player start on the middle cone with the ball, and the other players split at 2 opposite corners, the third line right corner and end line left corner. Passing order: Middle --> Bottom Right, Middle runs to bottom left Bottom right --> bottom left, Bottom right runs to middle Bottom left --> to middle Repeat on other side, with the player in the middle becoming the starter for the opposite side.
A min. of 8 players standing in four corners of 1/3 of the court, one player with a ball. Player 1 passes the ball into the space ahead of player 2 who runs on to receive the ball and passes it into the space ahead of player 3 etc. Players move on to next group after the pass. Progressions: Change direction. Second ball starts opposite the first. Shrink and stretch the square.
4 cones are placed as shown in diagram and players work in pairs with one ball. The worker (red) runs to any cone, changes direction and receives ball from feeder back in the centre. This practice works on a quick change of direction.
Working in pairs with 1 ball. Players pass the ball between them -one player is passing accurately and the other is throwing balls slightly wide and high for the other player to stretch and catch - without moving their feet where possible.
keep your eyes on the target Step forward with either leg Push through the ball using your elbows Use the step to dirve extra power through the ball Follow Through Arms straight fingers pointing at target
Players work in pairs with 1 ball. The feeder stands static and feeds the ball to the worker. The worker runs towards the feeder to receive the ball and then passes it straight back. They then run away from the feeder before turning and running back for the next pass.
2 balls, 2 players face each other. Both players pass the ball straight and at the same time, but one player uses a chest pass and the other a bounce pass.
"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