Warm Up
1. At a jogging pace do 5 paces forward and 3 paces backward. Cover 4 lengths of the court, aiming for players to increase their pace slightly over each lap length.
Key points:
• Adopt a even stride pattern when going forward and backward.
• Hold heads and upper bodies up.
2. At jogging pace – jog outwards on a right diagonal for 4 paces then using the right leg ‘spring off’ on a left diagonal for 4 paces then ‘spring off’ to the right using the left foot. (Cover the court in a series of zig-zags). Repeat 4 times, each length becoming progressively faster.
3. TAG:
Half the team tuck bibs into their skirts/trousers. The other team have to try and grab as many bibs as possible.
This involves dodging and awareness of other people on your team and the defence. (variant – two teams after each others bibs)
4. LINE DRILL WARM-UP:
Start at the top of the court and run to the end of the first third, run on the spot for 3 seconds and then do 5 star jumps.
Run to the end of the centre third, run on the spot and do 5 jump-ups with your arms in the air (as if receiving the ball).
Then run to the last line, turn around and jog back.
Repeat as desired. Good warm up as a game involves you staying on your toes and jumping to receive the ball.
5. QUICK FEET:
Players line up in a straight line Running on the spot until coach calls out either quarter, half, full, down or up.
Quarter- players turn 90degres to the right and back really quickly to continue running until next command
Half- players jump to the back and back again really quickly to continue running until next command
full- players turn 360 degrees around quickly to continue running until next command
up- players jump up and come back down to continue running until next command
down- players squat down to touch the ground then back up to continue running until next command
Coaching Points :
This drill should be run very fast and it gets their legs pumping so they are ready for next drill. Also you can make it harder by making the commands quicker or completely mixing the commands around. Don’t do it for more than 90 seconds at a time though or players (especially youngsters) can get very dizzy!
Key points:
• Players should keep in close company without bumping into each other.
• Players need to bend the knee of their outside foot to gain a good ‘spring off’ otherwise the change will be sloppy.