Place 5 cones in an arc approximately 10 metres apart.
3 players at a time must sprint around the arc from the first cone to the last cone then jog back to the starting cone.
(1 lap completed)
When the first group gets to the second cone the next group of 3 players can commence their sprint and so on for as many groups that are doing the sprints. The rest period is between the first group starting and the last group finishing and then the first group must commence their next sprint.
The player closest to the cones (on the inside) sets the sprint pace of their group, when the sprint is completed and the group go around the last cone the inside player (pace setter) goes to the outside position and the middle player is now the inside player who sets the pace for the next sprint.
Each group must complet 5 sprints, then the coach removes the last cone and the sprints are now from the starting cone to the new location (3rd cone).
Again ,5 sprints from each group must be completed before the coach removes the 3rd cone and the sprints are to the 2nd cone until you finally reach the 1st cone.
The longer the drill the shorter the sprints and the shorter the rest periods.
Sprints total
eg: 1st sprint 5 x 40 = 200metres
2nd sprint 5 x 30 = 150metres
3rd sprint 5 x 20 = 100metres
4th sprint 5 x 10 = 50metres
Players must work together as one player sets the pace.
fitness and stamina
Range of long to short sharp sprints with minimal rest periods.
Variations:
Any player crossing over any of the cones and the whole group must repeat their sprint.
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