Training Session Type: Individual Circuits

In this section there are seven circuits, one for each position. These circuits can be used as a warm up before training. The movements are relevant to those performed on court. It is important that players apply intensity for the duration of the circuit.

A ball can be added where appropriate to combine footwork and ballwork at speed. When a ball is added encourage players to receive when driving towards the ball.

Goal Shoot

1. Sprint, 2. Sprint, 3. Sprint, 4. Back peddle, 5. Sprint, 6. Side Step, 7. Sprint, 8. Sprint, 9. Clearing Run, 10. Sprint, 11. Clearing Run

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Wing Attack

1. Sprint, 2. Clearing Run, 3. Sprint, 4. Side Step, 5. Sprint, 6. Clearing Run, 7. Jump/Sprint, 8. Sprint, 9. Clearing Run, 10. Sprint, 11. Jump/Sprint

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Goal Attack

1. Sprint, 2. Clearing Run, 3. Sprint, 4. Clearing Run, 5. Clearing Run, 6. Sprint, 7. Clearing Run, 8. Sprint, 9. Sprint

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Full Court

1. Sprint, 2. Sprint, 3. Clearing Run, 4. Sprint, 5. Clearing Run, 6. Side Step, 7. Clearing Run, 8. Sprint, 9. Clearing Run, 10. Side Step, 11. Clearing Run, 12. Sprint

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Wing Defence

1. Sprint, 2. Back peddle, 3. Jump/Sprint, 4. Side Step, 5. Sprint/Jump, 6. Clearing Run, 7. Sprint, 8. Sprint, 9. Sprint, 10. Sprint

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Goal Defence

1. Sprint, 2. Jump/Back peddle, 3. Sprint, 4. Back peddle, 5. Sprint, 6. Clearing Run, 7. Sprint, 8. Back peddle, 9. Jump/Sprint, 10. Clearing Run

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Goal Keep

1. Sprint, 2. Sprint, 3. Sprint, 4. Back peddle, 5. Sprint, 6. Side Step, 7. Sprint, 8. Sprint, 9. Clearing Run, 10. Sprint, 11. Clearing Run,

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