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Double-diamond Footwork Warm-up

Focus

Fitness Conditioning.

Skills

Footwork & Agility.

Purpose

Purely footwork, no balls. Practice quick footwork and body movement to enable a seamless change of direction.

Difficulty

Basic

Players

1⁺

Balls

Cones

Setup
Players start dispersed evenly on cones (1-8), extras around perimeter if more than 8.
Step 1
Players all move in one direction (e.g. clockwise) and must always be looking the centre when they run.
Step 2
When players reach cones they must use quick footwork to adjust themselves for a change of direction
Step 3
When running clockwise, for segments (4 to 5) and (8 to 1), the player will be running away from (5), but must look over their shoulder.

Don't run backwards
Step 4
At any time, coach signals 'change!', requiring players to reverse the direction they are running