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.
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.
Both blue players have balls. They both throw their balls to the Red player facing them and the red players return the ball diagonally to the other Blue player. The Red players then swap places etc.
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.
Players 1, 2 and 3 stand on 3 corners of the square. Player 1 has a ball and throws it to the 4th corner for player 3 to receive it. She lands, turns and feeds to player B who is moving into the free corner.
Split the group into 4s with 2 balls. The feeder (Blue Player 1) has two balls, she passes to Blue Player 2 who passes first to her right. She then receives another pass from the feeder who then passes to the player on the left. Progression - White players move around player 2 so worker must use their periphal vision.
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.
This is a split lead drill, run continuously. Set up two lines of players at each end of a third. Play will be started by the coach who will be the first Feeder, stood in the middle. The 2 Attackers from the top of court will run forward and the Feeder will pass to one of them. The other will then run to where the Feeder was stood to receive the next pass. This Attacker then becomes the Feeder for the opposite side, passing the ball before going to join the back of the queue on that side with the other original Attacker. In this way players move from side to side and join the ends of the opposite lines when they have finished passing.
Using a square player without a ball (Red player 1). On command from player with ball (Red player 2) Red player 1 sprints across the box to receive the ball on the other side (the player passing the ball should wait until Red player 1 changes direction on the line). The Red player 2 runs across to receive ball on the other side etc.
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.
Have 2 defenders, who take it in turns to mark a play. If the defender is drawn to A1s run then A2 can pass back to the next person in the A1 line which gives the A1 in play the option to open out to receive the ball. A1 has the options again to play to A2 who has run in or straight to A3.
4 players line up, each standing on a corner of the square with one player stood between two cones with the ball. The drill starts when the player with the ball passes the ball diagonally, anti-clockwise, with a chest/ shoulder pass to the next player who is running forward to receive the pass. After they have passed the ball the players should stand on the next cone. This player then passes diagonally to the next player before running to the next cone.
*AUSIO DESCRIPTION ON* Set up: 1 ball, one third space, 1 feeder in between 2 lines of partners. Two players to drive out straight from baseline to top of the circle (approx.) they turn and drive out on a V to the side channels where the feeder passes ball to one of the drivers. The driving player who did not receive the ball is to cut back to the top of the circle (middle channel) and receive pass from their partner. The partner now without the ball cuts back into the middle channel to receive a straight pass from their partner. Ball is returned to stationary feeding player.
Red Player 1 has the ball over their head and then proceeds to drop the ball in front of her for Green Player 1 to pick up and retrieve, before throwing the ball back to Red 1. Red Player 1 then throws the ball over Green Player 1 for them to run back and receive the ball.
Workers pass the ball to the person at the next cone and then immediately follow it each time. Once the ball reaches the final cone the final player passes the ball to the waiting players and then sprints to join the back of the queue.
Players work in groups of 4, with two feeders, two balls and two workers. The workers receive the ball from the feeder opposite them and return the pass They then accelerate quickly to receive from the other feeder Drill should be continuous.
Players stand on a corner of the square to begin with, one player has the ball in hand. The player with the ball passes the ball anti-clockwise to the player on the next cone nearest them They then follow their pass, running all the way out to the cone and back The next player repeats this (pass, run out touch next cone and run back) Drill should be continuous. This practice is excellent for teaching players to catch on the move, turn and pass.
Split into pairs with 1 ball per pair. Worker (white 1) moves forward to receive a short pass and returns the ball. Worker then moves back to receive a high pass, leading with one shoulder and returns the ball to the feeder, repeat. The practice must be repeated leading with both the right and left shoulders so the high ball is received on both sides.
3v3 in 1 third. A goal is scored by bouncing or placing the ball in the hoop (or chalk drawn circle) placed at all corners of the third. After a goal is scored the opposition gains possession.
4 players stand in the middle of the square catching and pivoting. Every time the middle players receives a pass they pivot anti-clockwise and pass the ball to the next player. Players on the outside receive the ball and pass the ball to the next inside player.
"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