This is suicides with a twist. I want to incorporate lateral movement into the exercise as it is an important part of defence to have fast lateral movement, especially when defending out on the perimeter. This is going to be used as a warm - up to get the heart pumping. You start at the green cone. every movement up the court the player is to be facing left, any movement across the court the player must face up the court, any movement down the court the player must face right. At the orange cone the player needs to switch the way they face. Once they get to the last blue cone they need to jog to yellow cone and then proceed to to sprint to the red cone to finish. This will be repeated three times.
Regression: Removing the horizontal movement and specifically focusing on up and down the court.
Progression: Minimsing the time taken to complete one full lap each time to speed up the lateral movement.
The areas that this exercise will be focusing on are:
Condtioning
Lateral Movement
Agility
Coordination
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