Sparta 300: Late reaction and diagonal lifts

Handling enhanced training with balls arriving in the player’s hands from different directions, angles and speeds. Late reaction tests footwork and agility; diagonal lifts works the passing action from the core. Aim to get up to 30 touches in a minute of each activity.

 

LATE REACTION

1. Stand a receiver 2m away from the ball carrier on a 5m line.
2. Get the ball carrier to throw the ball 2m left or right of the receiver.
3. The receiver has to move and catch the ball.
4. They pass back and resets themselves in the middle.

DIAGONAL LIFTS

1. Get a player to sit on the ground with their legs spread in front of them.
2. They lift a ball from one hip to their opposite shoulder…
3. … popping it to a player behind them.
4. The receiver then puts the ball on the ground.
5. The player on the ground repeats the diagonal lift in the other direction.

FOR EACH ACTIVITY

• Work in pairs. One player acts as feeder and the other as receiver. After 30 seconds, swap roles and repeat for 30 seconds.
• Continue for 2 minutes. Rest for 1 minute between activities.
• Set a target for how many you can achieve in 30 seconds.

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FROM KEITH HOLIFIELD, FORMER OSPREYS SKILLS AND CONDITIONING COACH

I want my players to touch the ball as many times as possible in preseason training.

The Sparta 10-activity programme works towards them handling the ball at least 300 times in 30 minutes. It is an intense session, with lots of exercises you can repeat over the season to keep players switched on to the many different types of handling they are likely to use. It doesn’t matter in which order the drills are performed as they are all physically and mentally demanding if performed at the right intensity.

I recommend that you demonstrate the activity first, then the players have a low intensity go in their pairs. This can act as part of the warm up, which means that when the session starts there is less explaining to do and the session flows.

The key to the session is the intensity – anticipation, quick reaction, high speed. The feeder plays a big role in making sure that the receiving player works hard.

Once the drills have been learned, a greater emphasis can be put on reps and competition between pairs and players. With the right conditions, intensity and competitiveness results will come.

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