- All players dribble freely inside a large square. One at a time, players leave square and dribble around outside of staggered cones.
- The lines are hurdles or any other obstacles players can jump over. After cones, players pass to a server and sprint over hurdles. Server passes ball back into run of player. Player collects ball and passes through a 3m wide goal. They run around goal and collect their own pass.
- Player now speed dribbles on outside of cones down 3/4 field.
- Player cuts inside, dribbles past the last cone and takes a shot on goal. Players do runner’s stretch before they leave grid, then do three circuits with quad, hamstring, heel stretch after each circuit.