This warm up is at high intensity to get your heart pumping and blood flowing through your body. Everyone will have a turn at being the GS, GA and the thrower, but you have to be responsible and work hard. The first rum in a sprint to then get a pass from the thrower, then you will dodge through the cones on your outside foot, after you will sprint to the green cone. Once at the green cone you will do 1,2,3 jump to the end of the court then it is a drive to the circle and then you will side step around the circle, trying not go off side, then it is just a run to the back of the line. Eyes up around the ring dodge on out side foot and make it clear to see( not running on a curve)GS is running in triangle before making a lead to the post.
This practice has no coaching points
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