Here are some simple practices to help you.

1. ‘Fake and Dodge’

Organisation:
A Line 10 yds wide
4 markers A, B, C, D.

The Striped defender chases the Yellow attacker.

The Yellow player must touch yellow markers A or B before the defender can touch the nearest red markers C or D respectively.

After three attempts the players change places.

Key Factors:

Wrong foot the defender
Lean forward
Bend your knees

2. ‘North and South’

Organisation:
Area 10 yds x 10 yds square
Two sides of the square are labelled ‘North’ and ‘South’

Two players lie down side-by-side - head to toe - in the middle of the area.

One of them acts as the ‘caller’ to shout ‘North’ or ‘South’, and on this command they must get up quickly and race for the ‘North’ or ‘South’ line.

The first over the nominated line wins and the loser acts as the caller for the next race.

Key Factors:

Get up into a position to run as quickly as possible - keep low. Don’t stand up straight and then run, but start running for the line in as low a position as possible.

Lead your momentum with your head - but keep it steady.

3. ‘Sprints’

Organisation:

The Yellow player stands on the line X/Y facing the striped player who is standing behind the line A/B.

The line A/B is 2 yards from the line X/Y.

The striped player decides when to start to run to attempt to cross the finishing line C/D first.

As soon as the striped player begins to run the Yellow player must turn and also attempt to finish first across the finishing line.

The Yellow player cannot turn until the striped player begins to run.

Change positions on the next attempt.

Key Factors:

For the Yellow player: Lean into the turn with your head first and bend your knees to turn quickly.

For both players: To run quickly - keep your head still and steady. Lift your knees.

4. ‘Hopping and Skipping’

Hopping and skipping will help you develop strength in your leg muscles so attempt the following practices:

With a friend: Hopping races 10 yards one way on your right foot and 10 yards back on your left foot. By yourself: Skipping - with a skipping rope.

Finally try attempting the test as often as possible to improve your ability and measure your progress. Give yourself 3 - 5 minutes rest in between attempts.

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