Agility – change of direction - acceleration / deceleration (spin right and sprint left) – opponent ("COD (tap and go)" Turn R/diag sprint L, cones in a row behind; 01)
Place four cones and a defensive mannequin on the ground around you, as shown in the diagram.
Start on cone one facing the defensive mannequin.
Stay light on your toes.
When ready, tap the defensive mannequin then spin and sprint to cone four.
Return to the start and repeat.
Required equipment: Cones (saucer), Defensive mannequin
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