1. Increase Core Temperature.
2. Teamwork and communication.
3. Agility and Quickness.

• Drill No: WU20
• Age: 12-Adult
• No Players: 2+
• Difficulty: Easy
• Area/Time: Full Pitch (10mins)

Stagger players all around the circuit to avoid lines and players backing up. Perform 3 laps. Players perform 6 of the various static stretches lsited below during the static stretches sections:

1) Groin Twists - (Ins and Outs)
2) Calf Stretches (Bouncing on Tip toes, don't let heels touch the ground)
3) Lunges
4) Side stepping
5) Side Lunges
6) Backpeddles
7) Quickfeet (As many touches on the ground as possible, fast feet)
8) High Knees
9) Acceleration Runs (Building up acceleration slowly through the 10yrds, i.e. - 10%-100%).

1. Quickness and Agility.
2. Teamwork and communication. The dragon parts (players) have to work together to protect the tail and also advance in the correct direction to attack other dragons.
3. Emphasize good team work and support.

1. None.

1. Alter the intensities to turn this circuit into a recovery circuit following practices.
2. Alter the jogging sections to cruises or even sprints to turn this into a fitness activity.