Rhythmically the player moves his/her centre of gravity from side to side between the poles by pumping up and down in the knees and lifting with the arms. The body balance and perception are stressed ideally by rotating on either the longitudinal axis or the median, after which a run is performed forward and backward or a shot is taken. The starting-point of all types of training, is that whatever you can do to the right, you must be able to do to the left, and whatever you can do going forward, you must be able to do going backward.
Focus on arms when players run between the poles. Attack the poles from side to side, bend knees when working on forefoot. Pull with arms when you jump. Run on forefoot and look straight ahead. Time: 25 - 35 seconds, then a break of 1 minute.
Poles, cones, trampoline, 1 gym mat, small goal, and a ball