The programme is split into three parts of 15 exercises in total. For each training session, complete all three parts, but on game day only complete parts one and three.
Exercises should be completed in order and don’t skip any! It should take around 15 minutes to complete all 15 exercises, though it might take a little bit longer to begin with until you get to know the exercises.
Set up a course (approx. 30m in length) of six pairs of parallel cones, approximately 5-6 metres apart. Split the group into two, with two players starting at the first pair of cones and working their way along the cones performing the various exercises. After the last cone run back along the outside of the cones and repeat with the following exercise.
There are three different levels of increasing difficulty. You should start at level one beginner and only move onto the next level when you have correctly and comfortably performed the exercise in several successive trainings, with accurate form and technique.