Screen 1

1. 5 players designated as servers on outside of 20x20 grid - rotated every 1 minute.

Players start will moving round, finding server and performing inside of the foot volley on both feet before moving away. Players work for 2 minutes.

Players then upon finding server perform laces volley on both feet, and both server and player squat - 2 mins

Players perform one touch (head, knee) before volleying, and both server and player lunge on both sides - 2 mins

Servers then pass to players feet,, one-touch return pass on both feet before laterally lunging on both sides - 2 mins

Last 30 seconds just finding the servers for short passes and moving on.

2. Falling starts - players aim to achieve 45 degree angle as they fall forwards and accelerate out for 15 yards - players then must decelerate within 2 yards - 3 sets, walking back to start of line during rest

Players then perform their maximal falling starts and decelerate, players then travel back to start of line keeping the ball up, run the ball back to the end of the line as quick as possible, then walk back. 3 sets.

3. Quickness Dill -Players start in the middle cone in the athletic stance, partners calls out a cone players must eitheir sprint out to it and back pedal or backpedal then sprint back to starting position. Players repeat this ffor 10 seconds then partners swap over and repeat 3 times each.