Position-specific training you can run at session tonight. Pick a bib, grab a ball, and go.
Shooter holds strong front position under the post against a passive defender, then releases sharply to receive a high feed. Trains physical hold, balance and a clean shooting base under contact.
Hold your space, then explode!
Sprint to the post, receive a feed, drive back to the circle edge, receive again and finish with a long shot. Builds the two-phase movement GAs live on and grooves circle-edge shooting under fatigue.
Second move wins it — sell the first!
Receive on the circle edge, hold a strong pivot and deliver a high, weighted feed into a moving shooter. Trains balance on landing, head up, and accuracy on the most important pass on court.
Eyes up — feed the space, not the player!
Centre receives at the back line, sprints to the opposite circle edge for a second receive, then transitions back. Continuous for 8 minutes with short feeds. Builds the aerobic engine and decision-making at speed.
Run the floor — set the tempo!
Mirror an attacker's movement for 90 seconds with no ball, then add a feeder and attempt to tip every pass. Sharpens footwork, anticipation and the timing needed to intercept cleanly.
Read the hips, not the ball!
Defender works to beat a driving GA to the front space repeatedly, then transitions to box out and gather the rebound. Trains lateral footwork, body position and the ability to start the counter-attack.
Beat them to the spot — own the front!
Hold a shot-defence stance for 10 seconds, drop into a rebound box-out as the shot goes up, then explode to gather the ball. Builds leg endurance, timing and the discipline to defend without contact.
Long arms, low base — last line!