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A 20m x 10m box split into four areas.
Each player has a ball.
Each player sprints around the rectangular box. The first side is a straight 20m run but the player has to move the ball from two hands to one, then two and back to the other one (see picture 2). On the sprint back the ball is held in two hands, but the run is a slalom-style sprint (see picture 3). At the end of each sprint, the player must be given time to fully recover to enable them to improve their speed. Time the players and keep a record for future speed sessions.
A comfortable running style that is little affected by carrying the ball. Fast feet, head up and the player being balanced and in control. Good acceleration when moving out of the turns. Control of the deceleration when moving into changes in direction.
Change the order of what hand or hands you want the ball held. Vary the length of run, increasing the distance leads to more top pace. Decreasing the length works more on acceleration.
Set up several boxes so all your players can work and recover at the same level. Remember players will need a full recovery if you want them to improve their speed.
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