Agility – change of direction - acceleration / deceleration (jog backwards right and sprint right) – opponent ("COD (get past R)" Diag bwd jog/fwd sprint, cones in 2 // rows; 01)
Place six cones and a defensive mannequin on the ground around you, as shown in the diagram.
Start behind the defensive mannequin.
Stay light on your toes.
When ready, jog backwards to cone three then sprint to cone six.
Return to the start and repeat.
Required equipment: Cones (saucer), Defensive mannequin
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