Work with a partner of similar position/speed.

• Players start from 'A' facing each other, stood on one leg and performing 'slap hands' drill.
• On Coaches command the race starts as they perform fast feet on the way to 'B'. Player 1 breaks left and touches the 'D' cone while Player 2 breaks right to 'C'.
• Both players return to 'B' before sprinting to the 'E'. Upper body contact may be encouraged in the race to E - it's a race after all!
• Players break left and right respectively after touching the 'E' cone, weaving outside the 'D' and 'C' cones and sprint to finish at the 'A Cone'.
• Alternate each run i.e. Player 1 goes right to the 'C' on second run.

There are numerous permutations e.g.

1. Power exercises at cones C and D i.e. throw Heavy Med Ball, perform a down-up or squat jump.

2. Introduce tackle bags at C and D - players tackle bag on first visit to C or D and swerve outside on return. Alternatively, they may hit a player holding a tackle pad.

3. Players carry a ball during standard circuit

4.Players hit tackle pad at C and D and place ball on ground. Collect the ball on the home leg from E to A

5. Place Speed Agility Ladders between B and E to prevent contact.

Set 1 - perform 4 reps. (2 either side) with a 30 sec rest between each rep.

Set 2 - change the course activities i.e. down-up at C and D. Repeat set of 4 reps.

Set 3 - maximum laps of the course in 60 seconds followed by 2 min rest.

Repeat but reduce the work time by 10 seconds for each set until player is only able to perform 1 lap of the course.