Hard sprint then jog (definate change of pace) hard sprint landing on RH foot pivot into inward facing side step. Finish at goal post (CAUTION FOR COLLISION) and pivot on LH foot for outward facing side step to corner. Backward run to Transverse line then run to each dot (ensuring player is lefing heals and pivoting on balls of feet to face each dot). Jog to a ladder row and hop in each segment on LH leg then change to RH leg at next ladder. Sprint to corner then jog to starting point.
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