This is an excellent exercise for developing short sharp bursts of speed about the court. Lay 12 cones out in a clock face with the 'T' as it's centre. Remember to warm up properly before starting this exercise as your movement should be at full speed.
Your training partner calls out three random numbers between 1 and 12 for you to move to as quickly as possible to those cones. This is done twice more to make a set of nine cones, then you gets a minute break to recover. Your partner can complete a set whilst you are resting.
Be sensible on the number of sets you do according to your level of fitness. For the final set of the session reverse the clock face so that 12 o'clock is near the door and 6 o'clock is near the front wall. At this point fatigue will be just setting in and you will have to work mentally hard as well as physically. If you go the wrong way just recover as soon as possible and continue the number sequence.
