Physical Drill 1

Groups: 4
Equipment: 4 cones
Duration: 10 minutes
Develops: Anaerobic capacity
Difficulty: 4/5

Set-up:

Lay out the cones as shown below in a 12m square with corners A, B, C and D . Break the players up into four groups and place a group at each cone. Groups should have 3 or at most 4 players.

Description:

One player from all the groups goes each time. Players will run around a number of sides of the square, turn at the cone and return to their original cone.

Initially players will run one side. So the first player at A runs to B and back to A, the player at B goes to C and back, the player at C goes to D and back and the player at D goes to A and back with the four all players going at the same time. The next players in each group repeat the same run.

Then the players run two sides of the square and back to their starting point. Thus, the players at A run to B go round it and on to C. They turn around at C, run round B and back to A. The other three players do likewise. After all the players have done that run, the players run three sides and so on. For the longest run the players run all the way around the square, go around their starting cone and go back around the square again.

A useful pyramid is three sets of four sprints. One pattern to follow is 1,2,3,4, 4,3,2,1, 1,2,3,4 where the numbers represent the sides of the square ran on each sprint.

Variations:

A) The grid can also be adapted for five (pentagon) or more groups.

B) Have the next player in each group act as the cone to force players to run around then. When they begin their run the next player takes their place.

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