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- Let the team run for about five minutes and then continue with the following exercises:
- put out the pilons as shown in figure one.
- Have the team make two rows on the sideline at the height of the 23-metre line.
- Perform the following running exercises on the dotted line:
- - Knee lifting (constructive 50%, 80%, 100%).
- - Heel to buttocks (building 50%, 80%, 100%).
- - Sideways
- - Cross step.
- - And finally, release the arms.