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

Cones

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.