Set up in groups of 4.
The worker (A) stands inside a 3x3m box. Each corner has a different colour cone.
Other players include a feeder (player B), one post player (player D), and one runner (player C).
The drill:
The aim is to for player A to take a catch on the move, and produce a quick accurate throw to the post.
Player A should be up and working on the balls of their feet (quick feet).
The timing of the catch and accurate throw to the post are the key focus of this practice.
Repeat 5 times and then rotate players around. A to D, D to C, C to B, B to A.
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