There will be a keeper in net, an attacker who will be hovering around the P spot before posting for each ball and an injector feeding the balls to the attacker.
8 balls will be spead evenly out on the 5 yard dotted line, fairly central. They will be numbered 1-8, 1 being on the keepers and the attackers left hand side, so it is in order for them. The keeper will call out a number, and the injecter will feed that numbered ball into the D at the same time as the attacker posts to the injected ball.
The attacker will shoot on their first or second touch, but when hitting the ball, it must be done from the back foot. This means that they will be unbalanced.
After the sticker has hit the ball, hopefully on target, they will sprint back to the P spot as the keeper calls another number that hasn't been said already. This continues until all 8 balls have been hit off the back foot.
The feeder and the striker will then swap rolls.
Back foot shooting is important, as the attacker may not have time to ready their body to make it stronger or more balanced.
To get power through the ball, the striker will have to transfer all weight onto the back leg, causing them to become offbalanced and fall backwards slightly as they strike the ball.
All parts of the drill must be at high intensity.
in more ways than one
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in more ways than one
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