18 yrd area (22x20yrds required). 1 Full Size Goal.
2 markers (A,B) (mannequins/poles are positioned just outside the edge of the 18yrd area, with two feeder positions on the end lines just inside the 6yrd area. The sequence starts with service from the end line and alternates sides.
The feeder drives the ball into position 'A' where it is set across to position 'B' to finish on goal. Alternate service to the opposite side.
Following each bout the two active players switch sides. (The feeders remain in position on the end line).
After a 4 minute work period (or as desired by the coach) the feeders switch roles with one set of active finishers.
Maintain balance throughout with a low centre of gravity.
Quick feet and exploding through the activities.
Short stride frequency.
Back straight with forward lean.
Acceleration and Deceleration shifting body weight.