Organisation

Diagram 1. Set-Up Arrangement

Set-Up

• Mark out playing area (Approx. 30x30yrds).

Instructions

• Half the players start as servers (active rest) with a ball along the outside of the area.
• Half the players start in the central square without a ball.
• The red group that start in the inner yellow coned area are working, and will do so for 90 seconds, before swapping jobs and completing the same task.
• They leave the box, find a server in white and perform the assigned technique with the ball. They then return to the central box, perform a physical task before finding another free server and repeating for 1 minute.
• The technique (T) performed with the ball changes each time, as does the physical (P) requirement in the box. Numbers 1 – 4 make up the warm-up. From 5 – 8 we focus on fitness and conditioning. 9 is a cool-down, enjoyable part, the players having worked hard.

T: The ‘server’ and ‘worker’ swap side-foot passes along the floor (right and left.) P: complete heel flicks / high knees in the box. SWAP JOBS.

T: Worker receives, completes a turn / trick using quick feet and passes back to the server. P: complete straight leg dynamic stretches. SWAP JOBS .

T: Server feeds from his hands and worker performs side foot volleys, 1 left, 1 right. P: complete “open the gate” / “close the gate” dynamic stretches. SWAP JOBS.

T: Complete side foot half-volleys, 1 left, 1 right. P: complete lunges. SWAP JOBS.

T: Complete laces volley, 1 left, 1 right. P: Running tempo is increased, as encouraged by the coach. Complete sharp change of direction inside box. SWAP JOBS.

T: Complete knee & volley, 1 left, 1 right. P: Perform activity through SAQ equipment. Running tempo is high. SWAP JOBS.

T: Complete chest and volley, 1 left, 1 right. P: Meet another ‘worker’ in the middle. ‘Bump’ shoulders in mid-air to activate the core muscles. Elbows in, feel the contact, move away sharply once you hit the floor. SWAP JOBS.

T: Worker approaches server, gives him an instruction to “hold” the ball. He then must put his chest to the floor, spring back up and perform a header with his feet off the floor. P: re-enter box, put chest to floor before springing up and finding another server. SWAP JOBS.

Servers serve ball as they wish. Workers deal with it, and return it however necessary. Allow players this time to be flamboyant and produce flair / tricks as they’ve worked hard. SWAP JOBS.