Please Wait...

Forwards & Backwards Sprints

Focus

Fitness Conditioning, Games & Races.

Skills

Footwork & Agility.

Purpose

Players must be able to remain facing a target while performing seamless changes of body direction when running

Difficulty

Basic

Players

6⁺

Balls

0

Cones

10

sorry

Setup
Two lanes will perform a mirror opposite of the drill from the baseline-to-baseline.
Step 1
Each player's turn involves running 4 circuits (ending at 2 / 3 / 4 / 5).
Step 2
For each alternative circuit, change running direction from forwards to backwards

(1 to 2) and (3 to 4) - run forwards

(2 to 3) and (4 to 5) - run backwards

Player must look at the centre throughout their turn, which means looking over their shoulder when running backwards
Step 3
Players recover by jogging back from cone (5) to (1) outside the court, on the opposite wing they started.

Join the opposite line.
Step 4
Optionally you can make this a higher intensity race. Everyone in the team must complete the circuit twice (once each side of the court). The run back to the starting position is a sprint rather than a jog.

Penalty if you catch anyone not looking at the centre when they run: make them restart the circuit they're on.

plus

print

plus

print

EXPLORE our FEATURES

Drill Library

feature

Live Demo

feature

Netball Coach TV has a huge library of netball drills for both seniors and juniors by experienced coaches.

Share

feature

feature

Share with players, supporters and assistants. Send session plans, drills, fixtures, results and match summaries.

Coaches Diary

feature

feature

Record your netball training sessions including the drills used. Rate drills to help remember what's worthy of doing again.

Pro Session

Generate full netball training programs with a mouse click. Choose your focus areas and session plans are tailored to match..

Fixture

Full access to your fixture, results, starting line-ups, goalshooters and vote winners. Private, cloud storage of vote winners.

Stretches

Learn 140 stretching positions. Stretches have a video, diagram and the correct technique explained.

Join Now to Access all our Netball Coaching Resources

JOIN NOW