What do I do?

Place the eight cones in a row at 2m intervals with the other three markers 10m away from the end cone.

Weave in between the cones using small steps then sprint to one of the three markers.

Complete 21 runs, resting for 60 seconds between sets.

Remember to stretch your hamstrings, quads and calf muscles while resting.

This footwork drill will help you to speed up your footwork and speed in a match situation.

Equipment

To do the drill correctly, you need to make a Frappier four square plyometric pattern.

It is made up of two lines of 48 inches forming four squares of 24 inches in each direction.

How do I do the drill?

Begin at box number one and with both feet together jump from box to box as fast as possible.

Try to keep your centre of gravity in the middle of the area and only move their lower part of the body.

Now move onto single legs and jump between the numbered areas in a hopping motion.

Make sure you use the correct press-up technique

This drill will help to build up your upper body strength.

How do I do a press-up correctly?

Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward.

Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees.

Try to avoid sticking your bum in the air and make sure your rhythm is smooth.

How many should I do?

Strong abdominals give you good core strength, which is essential for all sports.

How do I do a sit up correctly?

Start off by lying on your back with your knees bent, making sure your feet are flat on the floor.

Bring your feet in towards your bottom and lock your hands behind your head.

Bring the shoulders and the upper body up towards your knees.

Come up to an angle of no more than 45 degrees - there's no need to go further than this.

Make sure you are working the abdominal muscles and not the hips.

Tips