Fitness, Shooting
Two identical courses side by side, with a team on each. At the end of the course there is a small goal and a cone in front of it with three balls. Between the goal and the starting cone there are four cones alternating on different sides of the course. The first player starts on the signal and goes round the cones at full speed, passing each on a different side. From the last cone, straight to the ball and a shot into the small goal. When the ball is in the goal, the next player starts. The team that gets all three balls into the goal first wins. Three players on each course, six in total. Adjust the spacing between the cones to suit the group. The closer together the cones are, the more the course demands braking and changes of direction.
Braking starts before the cone, not at it. Keep a low centre of gravity in the turn, knees bent and on the balls of the feet. Go round the cone tightly, not in a wide arc. Keep your back straight and your eyes forward, also at the end of the course. In the shot, the non-kicking foot is behind the ball and balance is good, even though the run finished at full speed. Strike the middle of the ball with the instep, with a short follow-through through the ball.
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