The poles are side by side on an imaginary center line in the box max 4 per box. The side/or center/back line are the end marks. Per pole a declarer and a runner. The runner walks from line to line and shoots from the back one time and from the front the next. The runner runs 3 minutes each time.
Easy pace as a warm up.
Tempo goes up to 50%.
Take through ball with short sprint and run out slowly to the other line.
Halfway through the run-up two steps to the left or right and then run through again 50%
Although the emphasis is on fitness, make it a contest with your fellow runner to see who scores the most.