Mid Court Fitness

Have the players get into pairs. One player starts with the ball and drops, places or throws the ball in random places around a semi circular area. The other player in the pair stands around a metre opposite keeping a close eye on the ball. They need to react as quickly as possible to gather the ball either before it bounces or after only 1 bounce. After 10, have the players swap over so that the passer is now reacting to the ball.

Both players move in the same direction with the feeder moving backwards. The feeder must play the ball to any side of the receiving player, within arm's reach, for them to react to, collect and pass back as quickly as possible. Players progress like this from one side of the court to the other, taking short fast steps, staying up on the balls of their feet.

When the teacher calls out a series of players' numbers they should run onto the court. The players' whose numbers have just been called then play using normal netball rules until a goal is scored.

The worker must move at speed to run at an angle, and then quickly spin outwards, away from the feeder, before cutting back in to receive the pass. Work like this for 10 passes and then swap player roles.

The feeder can pass the ball anywhere. The worker must move at speed to retrieve the ball and return it to the feeder. Work like this for 10 passes and then swap player roles.

Set up: 2-20 people, one ball, variation of space dependent on number of players. Mark out a space i.e. third space as in video. All players are to stay in the space, netball rules apply i.e. no running with the ball.  Two players are assigned as attackers, the goal is to move around the area passing to each other to then touch the ball on another player. When a player is tagged, they then become part of the attacking team to help tag others. Ball is to be touched on players, not thrown. Aim is for attacking players to accumulate as fast as they can to get everyone trying to tag. 

Section off half of one of the thirds for 5 players, each with a ball. Each player bounces the ball whilst walking around the area. At the same time they try to knock other player's balls away. The last player with a ball wins.

Setup : Choose 1 player to be the catcher - they start standing on the line between 2 thirds, wearing a bib. All other players start spread along the goal line facing the catcher. Game: The aim is for all the other players to run and get past the catcher into the end zone without being caught - the last player still active is the winner. The catcher must try and catch as many players as possible before they reach the end zone. Rules: If a player is caught by the catcher they then become a catcher and start this role on the line for the next run back. Players must not go outside of the blue coned area. Once a player has reached the end zone line they must wait there until the coach signals they may try to run back once all players have attempted to run across. Players can only wait a maximum of 5 seconds after the coach signals they can run from the end zone line - if they do not move after this time they automatically become a catcher.

Split your players into two equal teams and put down an equal number of cones in each final third. The two teams compete against one another, trying to take cones/bibs from their opponents area and place them behind their line. 

1 player is a cat 1 player is a mouse The other players lie (or stand) in lines (can have 2-4 groups depending on numbers)  The Cat tries to tag the Mouse. If the Cat manages to tag the Mouse then they swap roles (she becomes the Mouse and the Mouse becomes the Cat). The Mouse runs away and joins the end of a group "in the mouse hole" to be safe. When the Mouse joins the end of a line then the person at the other end of the line becomes the new Mouse to be chased by the Cat.

*AUDIO DESCRIPTION ON* 10 fitness exercises with a Christmas theme: C - Criss-cross squats. H - Handstand R - Running continuosly  I - In and out press-ups S - Scissor crunches T - Tag-team burpies M - M-shape runs A - Ab cycle S - Sprint and walk ! - Explosive star jumps

Set up: 10+ players, 5 cones, 3 balls, one third space. 1. Place 5 cones out in a star formation. 2. Players disperse themselves evenly behind the cones. 3. Start with 3 balls, players at the front of the line start with the ball. 4. Players choose who they are to pass to. 5. Once they have passed they then join the line the passed to.

4 teams have a 'Christmas stocking' (box 2m x 2m) each and they each start with 4-5 objects that are 'presents' (spare shoes, coloured cones, bibs etc). They learn which objects belong to their team and each team puts all their objects in a ball bin (or coned area) in the middle. Play starts, only one person from each team can run forward to collect an object from the middle at each time.  The other players can steal presents from other teams, but they have to put it back in the box in the middle.  Teams can try to defend their stocking. Teams are aiming to fill their stocking again with the presents they had originally.

*AUDIO DESCRIPTION ON* Set up: Full court, 6+ players, 10 cones.   Players start in two groups on the baseline.  Cones are set up in a ‘Christmas Tree’/zig zag like formation down the length of the court.  One at a time, each player runs straight to the first cone. Side steps to the second cone. Runs a diagonal to the third cone. Sidesteps to the fourth cone and finishes with a diagonal to the last cone. Players then join the group on the other side and do the same movements going back down the court.  Players are running continuously and leave the baseline with the player in front has reached the first cone. 

Players stand at opposite ends of the tree in two lines. One player from each line runs from one side to the other at a time.

Unlimited number of players, 1 ball between 2. The coach calls a variety of movements players are to complete until the next movement.  Examples: short long, little feet passes, burpee and pass, pass and run around, pass and shuttle run

2 workers, 2 feeders, 2 balls, 1/3 court space. 1. Workers are in pairs. Starting in the middle of the feeders. Workers side step to the outside then back to centre of the court. 2. Feeders deliver a pass as workers cross over. Workers pass back.  3. Workers meet in the middle and navigate around eachother to receive a front pass from the feeders. 4. Workers pass back then straight drive towards the feeder, worker moves around the feeder. 5. Workers drive diagonallly from behind the feeder to receive a long pass from the opposite feeder in front of them. 

Split your players into two teams and place 20 cones in the centre third (half upside-down and the other half the right way up). Team A's challenge is to turn all the cones the correct way up and team B's challenge is to turn all the cones upside down. Time limit 30 seconds.

A fun flexibility drill, with an element of competition to get teams moving. Players are on their hands and feet, with their stomachs facing the sky. In two teams players race in this crab position around a cone and back - scurrying along as fast as possible! Which team will get all their crabs around the cone and back first?

Scatter some cones (divots) across the area, some the right way up, and some upside down. Split the group into two teams - 'Hackers and Greenkeepers' - and spread them out across the area. On the word 'Go' the Hackers run round turning the divots upside down and the Greenkeepers must turn them the right way up.