Screen 1

Grid size

25x 25 circle

Physical

prep (pulse raiser) switch on all with ball inside grid dribble staying on balls of feet- on command players go outside circle and dribble ball clockwise round grid, on command back in, on command back out then counter clockwise. (5 mins)

1.

half players stand around outside of circle as feeders

others inside grid move around to find a server

volley back to server feeding ball in with hands

inside off both left and right the turn out and find another server- 60s server performs lunge-squat in between

outside off both left and right the turn out and find another server- 60s server performs side lunge-twist in between

laces off both left and right the turn out and find another server- 60s server performs knee to chest-heel and toe between

then swap over (6 mins)

2.

as above now players have to do chest volley back inside foot 60s then chest volley outside foot 60s

then chest to thigh and volley back 60s

again swap after completed (6mins)

3. full dynamics

with partner 5 leg swings each side- 5 across the body- 5 knee to chest/heel toe to floor.

focus on players initial movement after pass or recieve that it is fast and covers acceleration mechanics also force generation

2 mins

take on fluids (30s)

total time 20 mins

Social