This has been adapted from the AFL. It is similar to pyramid training.
4 laps of the court.
* Start at the green cone.
- 1st lap (Sprint to the blue cone and jog the other 3 sides of the court).
- 2nd lap (Sprint the first two sides [green cone to white cone] and jog the last two sides of the court).
- 3rd lap (Sprint the first three sides [green cone to red cone] and jog the last side of the court).
- 4th lap (Sprint the whole court).
* Have a one minute break (the timer starts from the last person to get in from the 4th lap.
* Do the 4 laps in reverse. ie. Sprint the whole court, jog one side and sprint 3, jog 2 sides and sprint 2 and lastly, jog 3 sides and sprint one.
^ Finish up with a rest and a drink.
**Adequate stretching must be done before this exercise. It's more of a fitness exercise that follows the warm up.
Players must run around the cones (no shortcuts).
Variation: When the players are jogging, randomly pick one out and pass them the ball. Have them pass it back to you. This will help them increase their concentration when tired.
Follow Up Drill: The subsequent drill should involve ball work to make them concentrate on executing their handling skills.
in more ways than one
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in more ways than one
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