The exercise trains the players’ in running correctly. Focus on use of arms, fast feet, and the execution in the ankle-joints. The yield surface challenges the player further and increases demands for balance and take-off. Doing the exercise without wearing shoes gives the player a good sense of what takes place in the ankle-joints.
The coach demonstrates the exercise and especially explains the importance of correct arm pull. The exercise is done in 5 segments, where each segment takes 20 seconds. 1 minute break between each segment.
Soft and challenging surface
Players could jump from one surface to another, so that the running exercise is combined with jumping in different directions. Players could change surface on a given signal from the coach.