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DESCRIPTION

Athletes will begin by sprinting to the blue cone where they will begin to defiensive slide to the green cone. Once at the green cone they will continue to and begin to jump over the hurdles, they must continue their jumps and only jump once in each section, upon completing the las hurdle they will sprint to the yellow cone where they will again defensive slide to the red cone. from the red cone they will sprint up to the ladder complete the ladder and sprint to the baseline. once they have hit the baseline they must sprint back to the start and keep repeating for a minute thirty

Rest for lactic sessions is 1:3 so for every 1.30 they do they must have a 3 minute break. To allow for more participants this drill can be reflected onto the otherside of the court and could also add another version of this drill onto nearby space e.g another court. by allowing the drill cater for nine athletes atleast it allows equal rest time for each athlete in a group 3. They will complete 7 1.30min efforts.

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