Short Ball Sprint

Steps

1. 01Start in a deep defensive position, feet buried and knees bent.
2. 02Have a partner poke or roll short balls just over the net at random.
3. 03Sprint forward and play the ball up with one hand or a platform, whichever gets there.
4. 04Get back to your start position before the next ball: the recovery is the drill.
5. 05Run 90 seconds on and 60 off, three rounds, counting only balls you got airborne again.

Common mistakes

• Standing tall between balls, so every sprint starts with a drop.
• Reaching for the short ball instead of running through it and playing it in front.
• Digging the short ball flat and hard, when it only has to go up.