Players line up at (A) and use the sidelines and transverse lines to guide them, so no need for cones.
Players must always face the same direction (top sideline). (A) moves around the court following this path along the side & transverse lines:-
(right / down / right / up / right / down)
They will arrive at the opposite corner, then start the return leg:-
(left / up / left / down / left / up) to complete the loop.
For each (left / right) segment a player moves, they must use quick side-steps.
For each of the 4 (down) segments, players run backwards at a quick pace
Travel fast without losing balance
For each of the 4 (up) segments, players run forwards. For the first segment in the loop, their pace should start at 25% (a jog) and increase by 25% each run so the final run is a sprint.
If you have quite a lot of players, beware of collisions at intersection points once players begin to spread.
2 laps should be enough.
