Three cones in a triangle, 10 metres apart. Defensive slides between cones 1 and 2, sprint between 2 and 3, backpedal between 3 and 1. Repeat 5 times.
Full-body conditioning that mimics game movement: forward, lateral, backward.
Touch every cone with a hand.
Stay low on slides.
Full sprint, don't pace.
Backpedal with arms swinging.
Maintain pace across all 5 sets.
Add ball. Reverse order. Larger triangle. Pair: race for fastest time.