|
|
|
Jog - Stretch - Sprint
|
|
Muscle preparation | Anaerobic exercise
|
|
Muscle preparation | Anaerobic exercise
|
|
6:00
|
10
min
|
|
|
1
|
|
Four Ball Inside Double Plays
|
|
Preliminary Moves & Passing | Footwork & Agility
|
|
6:10
|
12
min
|
|
|
2
|
|
Block the Central Lead
|
|
Preliminary Moves & Passing | Footwork & Agility | Defensive Moves
|
|
6:22
|
20
min
|
|
|
3
|
|
Pass and Dodge Behind
|
|
Preliminary Moves & Passing
|
|
6:42
|
8
min
|
|
|
4
|
|
Direct Passing Race
|
|
Preliminary Moves & Passing
|
|
6:50
|
10
min
|
|
|
5
|
|
Footwork Warm-up
|
|
7:00
|
5
min
|
|
|
6
|
|
Jumping Diamond then Accelerate
|
|
7:05
|
5
min
|
|
|
7
|
|
Straight-line Movement Race
|
|
Attacking Systems | Games & Races
|
|
Preliminary Moves & Passing | Footwork & Agility
|
|
7:10
|
10
min
|
|
|
8
|
|
Propeller Cut and Lead
|
|
Preliminary Moves & Passing | Footwork & Agility
|
|
7:20
|
20
min
|
|
|
9
|
|
Double Plays Through Double Defence
|
|
Attacking Systems | Defensive Systems
|
|
Preliminary Moves & Passing | Footwork & Agility | Defensive Moves | Vision & Quick Decisions
|
|
7:40
|
15
min
|
|
|
|
|
Jog - Stretch
|
|
Relax and return muscles to resting length.
|
|
Relax and return muscles to resting length.
|
|
7:55
|
10
min
|
|