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Equipment, Setup & Instructions
Equipment
- Cones for marking the playing area and creating gates
- Markers or flags to highlight gate positions
Setup
- Area: 20x20 yard grid marked with cones, with a 2 yard wide gate at each end
- Team Red: 1 red outfield player starts lined up on one side of the grid, facing the central cones
- Team Blue: 1 blue outfield player starts lined up on the opposite side of the grid, facing the central cones
- Equipment: Cones marking the 20x20 yard grid corners, 2 cones forming a 2 yard wide gate centred on each end line, and two parallel lines of five cones spaced 2 yards apart running through the centre of the grid
Instructions
- The first player from the blue team jogs toward the central cones, followed by the corresponding red player.
- The blue player performs a feint to change direction and sprints towards one of the end gates.
- The red player attempts to mirror the movement and reach the gate first.
- Each player alternates roles between leading and chasing.
- Ensure players have warmed up adequately before starting.
Coaching Points
- Encourage players to maintain steady hydration.
- Ensure clear and effective communication between teammates.
- Gradually increase work intensity for optimal engagement.
- Monitor players' body language for signs of fatigue or loss of focus.
- Begin with low intensity to gradually warm up muscles.
- Emphasize the importance of an engaging and relevant warm-up routine.
- Highlight the benefit of good habits in preparation for optimal performance.
Variations
Make it harder:
1. Reduce the width of the gate to make accuracy in reaching it more challenging.
2. Increase the speed requirement for defensive players to enhance difficulty.
Make it easier:
1. Increase the distance between cones to make the feint less complex.
2. Allow the chaser to start half a second later to give the leader a better chance.
FD
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