Players work in threes with one ball over a 30 yards distance.
Players 1 and 2 give and receive a 2 yard pass.

Rules

1. Each player in turn works by dribbling the ball between the two cones 30 yards apart.
2. As the player approaches each end, he gives and receives back a 2 yard pass from his colleagues, turns and continues to dribble to the other end.
3. Players work at three-quarter pace but not a sprint, your ball should be kept close and under control.
4. As one player works the others 'actively' recover by giving a short pass back and by keeping moving staying on their toes.
5. Add another ball to increase the intensity. So there is a ball at each end and the player runs without a ball.
6. The work time for each player should be as follows: 30 seconds, 45 seconds, 1 minute and 1 minute 30 seconds. These times should be repeated twice giving each player an exercise time of 7 minutes and 30 seconds.
7. Workout lasts for 22 minutes and 30 seconds.

Exercises

1. One touch.
2. Two touches.
3. Headers. Outside players pick the ball up and throw it to the middle man who heads back.
4. Half volleys.
5. Left foot volleys. Throw the ball to feet. Middle men tell servers which foot you want it thrown to. Change middle men.
6. Right foot volley
7. Chest and volley back.
8. Servers choice