• There's a pilon 8 meters from the post.
• At this pilon: 
  • Pilon 1, they touch the ground 10 times and then jump up and stretch out all the way. 
  • Then they sprint to post 1 and take a dodgeball on the left; shoot on one leg.
• There is another pilon and post next to the pilon and post. 
  • The pilon is also at 8 meters from the post.
  • From post 1, they sprint to pilon 2 and press it 10 times. 
  • Then they sprint to the post and throw towards the passer under the post and he has a short chance behind the post.
• There is another pilon and post next to the pilon and post. 
  • The pilon is also at 8 meters from the post.
  • From post 2 they sprint to pilon 3 and do 15 squats. 
  • Then they sprint to post 3 and take a through-ball. 
• There is another pilon and post next to the pilon and post. 
  • The pilon is also 8 meters from the post.
  • From post 3 they sprint to pilon 4 and run 4 circles around the pilon. 
  • Then they sprint to post 4 and take a straight dodgeball; shooting on one leg. 

They have 10 minutes to get a total score of 20 with the whole group. If they don't get to this point there is a consequence.

• 50 second full sprint, 
• 10 push-ups, 
• 10 crunches, 
• 10 leg raises, 
• Run one round around the whole field.

• you've got four kids per post. 
  • 3 are the attackers, 
  • 1 is the defender. 
• The attackers must try to score and the defender must prevent it. 
• Swap when the attackers have scored 3 times or if they miss off or if it's intercepted by the defence. 
• then change roles. 
• If the scoring is too easy, you provide a second defender or the attackers must pass first before shooting again.
• If the shooting is too difficult, provide an extra post or the defender must keep one hand on his back or the attackers may run with the ball.

Initial setup

• Two groups at the two first pawns.

Exercise

• The first in line runs to the hoop and goes through the bottom, so the hoop goes over their head, through the hoop. 
• Then he goes through the defensive position to the second pawn and spins 4 times around it.
• Finally, he runs to the third pawn and scores before he can run back to the first pawn and tap the next one in the row.
• Defensive posture:
• Back out and through the knees with your arm up. 

Distance setup:

• Hoop at pawn 1: 5 meters.
• Pawn 2 from the hoop: 5 meters. 
• Pawn 3 and pawn 2: 5 meters.
• Pawl 3 and pawn 3: 4 meters.

• At pilon 1 
  • 1 time up and down, sideways with small steps between the pilons. 
  • RUN TOWARDS POST 1 for a through-ball.
• At pilon 2
  • 5 sit-ups. 
  • RUN TOWARDS POST 2 for a dodge ball (minimum 5 meters).
• At pilon 3
  • again 1 time up and down between the pilons with small steps
  • RUN TOWARDS POST 3 tap the post and take a short chance.
• If you have 5 points, you can change, only the shot counts for 2. (From post 3 to pilon 1 an interval for seniors with running  at slow pace and sprinting.)

• 3 minute rounds at 50%, 
• 2 min at 70% and
•  last minute at 100%

Warming up.

* Start dribbling from the middle line.

* Place pilons on the right and left and always call out the colour. They have to sprint to that colour.

* Alternate this with jumping, turning and going through the knees.

• 2 x 2 benches on top of each other lengthwise, 15 hoops small, 2 benches in a row
• Hopping over high benches with hands on the bench
• Jumping across low benches
• Jumping into hoop with 2 legs --> hoops further and further apart

• The group is on one side behind hoops.
• When the signal is given, the children steal objects on the other side one by one and put them in the hoops on their own side.
• If they are caught by a tagger, they have to put the object back.

• Make pairs with a ball. 
• Keep the hands up with the ball positioned between the hands of the two people, 
• Ball is clamped by the two of them. 
• The pair puts tension on their calves.
• The knee is held high, the calf of the other leg remains under tension, switch knees and keep switching. 
• Until the trainer says that you can start a sprint. 
• The players turn around and sprint to the end of the field.

  
  

• Someone has two colour pilons in his hands.
• The same two colour pilons are to be found on the floor.
• 1 person walks in a straight line to the person holding the two pilons. 
• The person that's holding the pilons, keeps them behind their back. 
• Whenever the the person comes close, he/she shows 1 of the pilons. 
• The colour that's been shown, is the colour to where the person has to sprint.