Setup 18 cones - Should take approx 20-30 seconds to run through circuit Explosive high knees through first 5 green cones Drive to first blue cone (triangle setup) Back to yellow cone Fwd to red cone Back to blue cone Drive to next set of cones Castle runs through orange cones Little quick steps fwd, back & around cones Drive to next set of 4 cones Working figure 8 through blue cones Diagonal then back same side Diagonal to other side and back Turn shoulders and run back, keeping vision open down court Sprint to end then jog back to other end Next player starts when first player reached middle cones Each player runs though circuit 4-6 times
Changing direction on one foot, lifting inside leg and aligning with the direction the player is driving next Short, sharp steps on âcastleâ runs Figure 8 work, dont turn back on the ball High intensity workrate. Next player can begin once first player has cleared second station
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