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.
2 players with a ball and 2 static players in the middle. Player with the ball pass the ball to the left player then move across the square to receive the ball back in the opposite corner. Same thing on the way back pass left to receive ball back on opposite corner
Player 1 runs towards the player with the ball on reaching the cone player moves to receive the ball from player 2 by the outside cone and passes the ball to player 3. Player 1 moves to stand behind player 2. Player 2 repeats the practice with player 3 in the opposite direction.
Teams of 3 or 4 players. Each team numbers themselves 1-2-3-4 and has one ball. The ball should be passed around the team in numerical order whilst moving around the set area. After each pass the player has to run around one of the cones on the corner. Restriction: The player receiving the pass is not allowed to run round the same cone as the passer and the same player is not allowed to run around the same cone consecutively.
Divide your players into two equal lines, with one ball with the first player. Two feeders stand in the middle on either side of the two lines. The first player passes to the feeder on their left and then runs out to receive the return pass. They catch the ball and then pass to the next player in the opposite line before joining the back of that line. Drill continues.
Split the group into 3s. 1 Ball per group. Blue 1 runs between white 1 and 2 to receive the ball. They jump, land and turn and then feed on to white 2. After 10 passes rotate. Repeat, receiving on the other side. Progression Blue 1 turns in the air before landing.
Cones are placed around the worker (white 1). The worker has to run to each of the cones in turn to receive a ball and returns it to the Feeder (blue 1). Worker must return to the centre before moving to the next point. Variation: Worker sprints to the outside cones, and returns to the centre to receive the ball.
To be played in groups of 8. 2 defenders stand in each section of the court. 2 attackers work their way down the court passing the ball between them. They must make a given number of passes in each third before progressing to the next third. Defenders must stay within their own third. Progression You could put 3 defenders in each third.
4 Players, 2 balls. Blue player 1 without a ball receives a ball from White player 3,and passes it on to White player 1 (who did not start with a ball), receives from white 2 and gives to white 3 etc.
Pair your players up, with 1 ball per pair. The player that is the worker receives 3 passes to the left over an increasing distance, then repeat with 3 passes to the right (worker runs back to centre each time.) Encourage the worker to try to land on their outside foot.
Worker (white 1) receives the ball from feeder (blue 1) at shoulder height whilst moving left and right alternately. (approx. 1 metre either side of central position). NB encourage worker to land on outside foot (ie. on right foot when moving to the right and vice versa) and then step towards feeder with second foot to release the ball.
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 starts in the corner - side steps the horizontal lines then changes pace and direction, while sprinting the vertical lines. The worker then heads towards the feeder to receive a pass when the feeder wishes to put the ball in. The worker then sprints back to the corner changes pace and direction back to a side step then repeats around the whole grid creating a star shape. 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 aim of this drill is to get the players to think about passing and moving in variety of directions at speed. The ball must always travel around the edge of the rectangle/flag. You can change this direction from clockwise to anticlockwise as an when you feel they are ready (or to try and catch them off-guard). After making a pass players must swap positions with their opposite player. You can add in as many players as you like along the edges but always leave one pair at either end.
This practice encourages concentration and awareness. 3 players (A, B and C) stand on the cones making the top three points of a star (they are static during the practice), the fourth point in made up of a queue of players in pairs. The first pair start. Players 1 passes the ball out to player A and follows their pass, running around them. Player 2 runs staright forward and receives the pass from player A in the centre of the star. Player 2 then passes out to player B and follows their pass running around them. Meanwhile player 1 has run back into the centre to recieve from player B. Player 1 then passes it out to player C and follows their pass around them. Player 2 runs in to receive the pass from player C in the centre Player 2 then passes the ball out to player 1 and player 1 passes it to the next pair. They both then join the back of the line. Rotate the static players as and when.
Split players into 3s. White players are attackers, the blue players are the defenders. The 3 attackers aim is to get to the other end of the court. They must make 3 passes in each third before progressing to the next one (3 defenders in each, this can start as static defence and gradually become more active as the attack progresses). Players attack up the court twice and then down the court twice before switching with the next group of three.
Set up a square of players, 5m x 5m, numbered 1-4 as shown. A player each from 2 and 3 runs forward. They both look right to receive the passes from 1 and 4 (1 passes to 2, 4 passes to 3). The 2 and 3 players with the ball then pass forward to the line they are running towards, and join the end of that line. The players from 2 and 3 who have caught the balls then become the passers for the other diagonal players (from 1 and 4) to run. 20 passes each looking right 20 passes each looking left (3 gets the ball from 1, 2 gets the ball from 4)
2 teams (standing alternate) 2 balls. 1 team starts passing the ball in one direction around their team. The other team then passes their ball the same way to try and overtake the ball from the team that started.
Players stand in a line 3 metres away from a wall with one ball per line. Player 1 throws a powerful high pass against the wall and catches the rebound. As the player catches the ball they should R eceive the ball, R otate and R elease the ball to the next player in one smooth movement. After this the player moves to the back of the line and the drill continues.
Players work with one ball in pairs inside a square area. The player without a ball (Red 1) sprints across the box to receive the ball on the other side. Player 1 then turns as they receive the pass. Red 2 then runs across to receive ball on the other side etc. Make sure players are balanced and are in control before they make the next pass. The worker must not move across the square until the feeder is ready to release the ball.
*AUDIO DESCRIPTION ON* Set up: Players get into partners. One ball between two. A wall. Attackers to be standing in front of a wall. Feeders to have the ball and set up at varying distances away from their attacker. Attackers start with 'fast feet' and on coaches command they drive towards the feeder and receive the ball in the air. Attacker to send the ball they received to the wall and follow with a drive to receive the rebound. Attacker to turn and pass a long ball back to the feeder.
"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