Start in centre circle Straight sprint forward jump land and balance at the top of the circle Pull off the edge at an angle, vertical jump Drive to pocket Change of direction to drive along the back line to the other side of D Then quick change of hips/head to go back under the post 5 x vertical jumps Jog around outside back to centre and repeat x3 in that direction, then x3 in other direction Rest 1 minute, repeat this or other interval
Speed Use of arms Making sure that head and hips are facing in the correct direction Feet under body Make sure players make jog (or walk) sufficient so that sprints can be performed at top speed
This practice has no coaching points
This practice has no progressions
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