In groups of three
There are 2 feeders and one worker/defender
Each feeder in turn will feed a challenging ball to the worker to dig pass back to that feeder. The worker will turn and face the next ball after each pass.
Aim is to challenge the working player to shuffle back whislt putting back a perfect ball
Work hard for 40 seconds then switch
Challenge the player
Keep shoulders forward
Take the ball centrally
Shuffle back as quick as possible
Keep chest low, do not lift/fall backwards which brings the chest up
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