Fitness Drill with Ball and Movement

Set up: One ball, full court, 5+ players. 1. Players line up down the middle of the court, evenly spaced.  2. Ball starts at one end and will simply be passed down to each player.  3. Players have to make a movement and time this with receiving the ball. 4. Player recieves a pass then turns and passes down the line.  

*AUDIO DESCRIPTION ON* Set up: Goal third, 1 ball, 1 passer, 2 midcourt, 1 shooter, 2-3 defence. Ball starts with passer behind transverse line. Both midcourt players drive from the transverse line to circle edge then back off again (creating the ‘M’). Passer delivers ball to one of the midcourt players off the circle who then delivers the second ball to the other midcourt plyer on the circle edge. Option: Passer candeliver directly to shooter who may choose to come out of the circle. Shooter then is  to deliver a pass to a midcourter and get into position. Ball delivered to shooter, who puts the shot up.

Partners, 1 ball, small space ideally with a line or cones, passing player. 1. Partners set up facing eachother. One player to create a movement and the other one follow.  2. Variation: 'Coach calls' GO! Players drive towards the ball to get the ball. The player initiating the movment is the attacker and the mirroring player is the defender. 3. Variation: Players work through some mirror work. The coach then drops an 'anywhere' ball for players compete to get.

Set up: Full court space, 4 x mini hurdles, 8x short ladders, 10x cones. Players are divided into 2 groups.   Players start at baseline. Two players, from the front of each line begin by jumping over the mini hurdles (set up at right angles to each other). They then run to ladders set up in a cross formation.  Action 1: Forward steps into each square. Action 3: Left turn: Forward steps into each square and backwards to return to the middle.  Action 3: Right turn. Steps in and out of squares both directions to the middle. Action 4: Stright weave with both feet in each square.  Players run towards cones set out in a zig zag formation across the middle third space. Players run from cone to cone in a zig zag direction. The focus is on taking off the outside foot.  Players sprint to the end baseline then turn and sprint back to where they came from.   

2 player in a square ( cones can be used). one player always passes across the area and one always along the outside of the square. each player moves between 2 corners after each pass.

Set up: No set amount of people needed. Working in partners.  2 groups opposite each other.   Two players drive out on and angle. One player receives a pass from the same line they have left. Receiver to pass back to partner who has driven out also. First receiver drives long and diagonal across court to receive a long pass from their partner then delivers it back to the line. *Introduce trigger once players have mastered the above movement. Trigger – called by a nominated player to change the space. Same drill as above but to the opposite side of the court. When 'trigger' is called players aim to adapt to the other side of the court as quickly as possible. 'Trigger' player to initiate play and be passing/receiver option.

*AUDIO DESCRIPTION ON* Pass and Drive Set up: 1 ball, shooting third, 4 lines of players The ball starts with player on middle of transverse line (A). Player from the line midway down sideline (B), drives in front of A to receive a pass. Player B passes from middle of the third/top of the circle on a diagonal out to player standing at the corner of transverse and sideline intersection (C).  Player B joins line player C is from. Player C delivers ball to a player (D) who has driven from baseline corner to the edge of the circle. At the same time player D drove out, another player (E) from the same line drives into the circle.  Player D delivers ball to player E in the circle. Players D and E act as WA/C and GS/GA feeding in and out of circle. Player E may choose to put up a shot.  Player E delivers ball back to starting point A. 

Player 2 feeds the ball to Player 1 before sprinting forward to receive the ball. Player 2 then returns the ball to Player 1, sprints onto the third line and then back to receive a 2nd high pass and then feed onto 3. Repeat

Set up: One ball, two lines opposite each other. Long pass delivered to opposite line, passer then to immediately drive to try to touch the ball. Driver returns to back of the opposite line. If ball is touched, driver to pass back to line to keep drill going.

Pass and Get Set up: 5+ players, 1 ball, 1/3 space Two lines of players (one behind each other) face a stationary feeder. Front two players from each line drive out on a diagonal towards sideline.  Feeder delivers ball to one of the drivers. The player who did not receive the ball is to drive towards the player with the ball and receive a pass. The player who received the first pass the drives towards the stationary feeder to get an ‘intercept’.  The player who intercepted now becomes the stationary feeder for the next two players who drive out. Both of the other players involved go to the back on the line.

Player 1 passes to their partner then moves to the next cone to receive the ball back. This repeats until players reach the end of the area.

Split your players into groups of 4 with one ball. Each group forms 2 lines. The front person from the 1st line (red player) runs out to receive ball from the blue player at the front of the other line. After receiving the ball they pivot and throw to the next person in their line. Players then sprint to rejoin the back of their line. Repeat Try to get this activity to be free flowing and continuous

Set up: 1 ball, half court space, 4 players. Players set up as if the ball is to be taken from the midcourt into the shooting circle.  Aim is for GK/GD to time an intercept that will be delivered into the pocket. 

A minimum of two players stand behind the three cones on both sides of the area. One worker starts with the ball in the middle of the court  (blue D). The worker passes the ball to the posts in order. When the player on the post returns the ball to the worker they must run to the back of the next post. When the worker comes to the final post on their side they pass to the post player who passes the ball to the next worker. The post player then joins the back of the worker line. The old worker joins the back of the post line.

Players get into pairs. 1 of the pair will be a rabbit and the other will be a rat. Rats and rabbits will line up next to each other, facing their partner about 1 meter apart. Coach will either call rats or rabbits. If coach calls rats, they will turn and run to the baseline before the rabbit can touch them. Same for the rabbits if rabbit is called. Progression: If the coach calls rats, the rats try to get around their rabbit partner and to the opposite baseline and vice versa. The defending player is using their body to restrict the attackers movement.  

Get into pairs with one ball One player will be the feeder (F) and the other will be the worker (A) The worker will start close to the feeder and drive back on an angle  The feeder (at any time) can drop the ball The worker must react to this and quickly cut back to collect  the ball Repeat on the other side Complete 8 reps (4 each side) 

The attackers need to sprint and change direction. 6 players stand Indian file.  The player with the ball faces the line. The first player leads in one direction, 2nd player immediately runs in the opposite direction.  One player receives the ball with the other one doubling back to receive the next pass. After both runners have received the ball they should pass back to the thrower. Repeat with two new attackers.

Divide your players into two equal lines, with one ball with the first player. Two feeders stand in the middle on either side of the two lines. The first player passes to the feeder on their left and then runs out to receive the return pass. They catch the ball and then pass to the next player in the opposite line before joining the back of that line. Drill continues.

Split the group into 3s. 1 Ball per group. Blue 1 runs between white 1 and 2 to receive the ball. They jump, land and turn and then feed on to white 2. After 10 passes rotate. Repeat, receiving on the other side. Progression Blue 1 turns in the air before landing.

Players must run around the outside of their shape, changing direction as quickly as possible. Players must work at full speed (sprint) for 15 seconds, running around the outside of the cones. After this the coach will should "Jog". For the next 30 seconds players must jog around their shape and then finally the coach shouts "rest". During rest time players must put their hands on their head (to catch their breath) and can either stand still or walk slowly around their shape.