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. 2. and 3. - 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. Special endurance (link: special endurance) may be developed by performing reps. with game specific rest periods.

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