Part 1 - Running Exercises

Question 1

The course is made up of 6-10 pairs of parallel cones, approx. 5-6 meters apart. Two players start at the same time from the same pair of cones. Jog together all the way to the last pair of cones. On the way back, you can progressively increase your speed as you warm up.

Answer 1

Running-straight ahead

Question 2

Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your hip outward. Alternate between left and right legs at successive cones

Answer 2

Hip Out

Question 3

Walk or Jog easily, stopping at each pair of cones to lift your knee and rotate your hip inward. Alternate between left and right legs at successive cones

Answer 3

Hip in

Question 4

Run forward as a pair to the first set of cones. Shuffle sideways to 90 degrees to meet in the middle. Shuffle an entire circle around one another and then return to the cones. Repeat for each pair of cones. Remember to stay on your toes and keep your center of gravity low by bending your hips and knees

Answer 4

circling partner

Question 5

Run forward in pairs to the first pair of cones. Shuffle sideways by 90 degrees to meet in the middle then jump sideways toward each other to make shoulder -to-shoulder contact

Answer 5

shoulder contact

Question 6

True or False: When landing from a shoulder contact, you must land on both feet with hips and knees bent

Answer 6

true

Question 7

True or False: When landing from a shoulder contact, you must buckle your knees inward

Answer 7

False

Question 8

True or False: When jumping in shoulder contact, you need to make it a full jump and synchronize your timing with your teammate

Answer 8

true

Question 9

As a pair, run quickly to the second set of cones then run backward quickly to the first pair of cones, keeping your hips and knees slightly bent. Keep repeating the drill running two cones forward and one cone backward. Remember to take small, quick steps.

Answer 9

Quick Forward and Backward