Fitness Testing
Fast Feet
In partners- one works and the other counts and records their partners’ result. Worker jumps two
footed back and forward over a line for 30 seconds. Partner counts the number of jumps completed
(back and forward over the line equals 1 jump). Testing how many jumps can be completed in 30
seconds. Once completed, switch roles.
Hitting A Target
In partners- one works and the other counts and records their partners’ result. A target is placed on
the wall and the worker shoulder passes the ball to hit the target on the wall as many times as
possible in 1 minute standing 3 metres from the wall- dominant hand. Testing accuracy and speed of
passing in 1 minute. Once completed, switch roles. Then once dominant hand has been tested,
repeat using non-dominant hand.
Shuttle Runs
1
2
3
4
5
6
In partners- one works and the other counts and records their partners’ result. Worker starts on the
baseline and sprints to the top of the circle turns and sprints back to the baseline (this equals one).
They then turn and sprint to the closest transverse line, turn and sprint back to the baseline (this
would be two), and so on. 1 minute is timed and the worker aims to score as many runs as possible.
Once completed, switch roles.
Bleep Test
In partners- one works and the other records their partners’ result. A 20m distance is marked out
and the Bleep Test is completed, please see the following link http://en.wikipedia.org/wiki/Multistage_fitness_test for details on this test. Once completed, switch roles.
Skills Work
Completed in 3’s
Pivot and Pass
1
XX
4
5
3
2
Direction of sprinter movement
X
6
Direction of ball movement
All three are working. Ball starts on the side with one player.
1 – First person in queue opposite ball sprints towards ball holder in straight line.
2 – Ball holder shoulder passes ball to person sprinting towards them (making use of dominant and
non-dominant hand).
3 – Sprinter catches ball and pivots on landing foot to face the queue they originally sprinted from.
4 – Sprinter shoulder passes ball to person now at the front of the queue.
5 – Sprinter pivots again using the same landing foot to face the queue they originally received the
ball from.
6 – Sprinter sprints to the back of the queue where they originally received the ball from.
Drill is then repeated with the person at the front of the queue (original ball holder) making the drive
towards the opposite post.
Fill the Gap
X
X
Direction of sprinter movement
2
3
Direction of ball movement
4
X
1
All 3 players working, set up in a square shape with one corner empty. Ball starts in the top right
corner of the drill as seen above.
1 – Player sprints across to empty corner of square.
2 – Player with ball shoulder passes to the empty corner where the worker has sprinted to (making
use of dominant and non-dominant hand).
3 – Player sprints to the now empty corner of square to repeat drill.
4 – Player who caught ball originally, lands on outside foot (in this example it would be right foot as
that is the direction the player is running in), turns inwards (towards the drill), and shoulder passes
to the empty corner where the new worker has sprinted to.
Drill continues in this manner. Will work in both directions and practice turning in (body facing
towards the drill) and turning out (body turned away from the drill) when the player lands at the
empty corner.
Drop and High Ball
X
2
1
W
Direction of sprinter movement
X
Direction of ball movement
3
Two posts, marked as X above and one worker in the middle marked as W above.
1 – Worker sprints towards post, who will throw a drop ball near them. Worker must catch the pass
with only one bounce.
2 – Worker turns and shoulder passes to opposite post (making use of both dominant and nondominant hand).
3 – Worker sprints towards opposite post and receives a high ball- jumps up to catch ball at its
highest point. Once they land they would turn and shoulder pass ball back to first post and repeat
drill.
Player works to catch 10 passes then rotate positions in group.
Rotating on the Wall
Direction of sprinter movement
1
Direction of ball movement
X
X
X
2
All 3 players working, set up one behind the other facing the wall with the front person holding the
ball.
1 – Person with ball at front shoulder passes the ball against the wall and moves out of the way
quickly (clockwise direction) for the second person in the queue to catch the ball (who should be
running towards the wall to catch the ball).
2 – Person who has passed the ball against the wall moves in a clockwise direction to move to the
back of the queue always facing the wall and with body facing the wall. Little fast feet to move
quickly.
Drill continues in this manner, so that everyone is rotating in a clockwise direction- passing against
the wall and then moving to the back of the queue. Will add a change of direction to move anticlockwise too.
Landing on the Outside Foot
1
Direction of sprinter movement
3
W
Direction of ball movement
2
1 – Worker shoulder passes ball at an angle diagonally against the wall (to the right).
2 – Worker runs to the right eyes still on the ball.
3 – Worker catches the ball they threw against the wall, landing on their outside foot and turning
their body to face the wall (if they run to the right, their outside foot is their right foot, if they run to
the left their outside foot is their left foot).
Worker would then repeat this, but pass at an angle diagonally against the wall to the left, running
to the left to catch their pass rebounding off the wall. Worker should always land on outside foot
and shoulder pass off dominant and non-dominant hand. Once 10 passes are completed, rotate in
the group (1 worker at a time).
Angled Drive- Outside Foot Landing
5
X
2
4
3
X
1
3
X
X
X
Direction of sprinter movement
Direction of ball movement
4
Group activity, 1 feeder and the rest workers lined up facing feeder one behind the other (approx.
7m from feeder). One ball starts with the feeder, and the other ball starts with the second person in
the line opposite.
1 – Person at front of queue opposite feeder sprints at a sharp angle to the right or left.
2 – Feeder passes an angled pass (shoulder pass) ahead of the sprinter. Sprinter lands on outside
foot (this is the left foot if they have completed a left angled run or the right foot if they have
completed a right angled run) and turns outwards (away from the drill) to face the queue of other
workers.
3 – As the ball holder has passed their ball to the first sprinter, the person who was second in the
line now shoulder passes their ball to the feeder to start their movement. Whilst this is happening,
the first worker who is now facing the queue will shoulder pass their ball to the next person in the
line (would have been number 3 from the start of the drill).
4 – Once the second person in the line shoulder passes their ball to the feeder they sprint at a sharp
angle in the opposite direction that the first person ran in. Whilst this is happening the first person
would be sprinting to the back of the queue.
5 – Feeder passes an angled pass (shoulder pass) ahead of the new sprinter. Sprinter lands on
outside foot (this is the left foot if they have completed a left angled run or the right foot if they
have completed a right angled run) and turns outwards (away from the drill) to face the queue of
other workers.
Drill would continue (third person in the line shoulder passes their ball to the feeder to start the
movement and sprints at an angle to receive the pass, whilst the second worker shoulder passes
their ball to the fourth person in the line and sprints to the end of the queue).