Players line up along baseline and need a 1.5m circle of space to either side. Form 2 lines if too tight a squeeze.
On 'go!', players run 5m forward. The running component is as follows:-
Defensive third - 50% pace
Centre-court - 75% pace
Goal third - 100% pace
5m (half-way) into the defensive third, start the first footwork component, as follows:-
Low jump on the spot, then step back+left
Medium jump on the spot, then step back+right
High jump and step forward+right, then another high jump and step forward+left to return to the original spot
Once a player completes the jumping diamond, resume the running component by running to the transverse line
Players should regain formation during the running component so they're all parallel
Remember, running intensity increases further down-court
Continue 5m runs then jumps until players reach the baseline. Repeat back down the court but this time jog backwards
