of Sydney Swifts Warming Up Routines
The 2 lines of players line up either side of the post, with
feeders on the third line.
W1 and W4 sprint out at 45â to receive the ball and return
it to the feeder, (passes 1 and 2).
W1 and W4 then sprint into the middle, don't receive the ball
and change direction.
and F2 now pass the ball to W1 and W4 (pass 3).
F1 and F2 now go out to their left and right respectively,
receive the ball from W1 and W4 (pass 4)
W1 and W4 take the place of F1 and F2 and receive the
ball from F1 and F2, (pass 5).
F1 and F2 join the end of the lines and W1 and W4 now become
the new feeders and the routine continues.
is done at pace.
Most of the passes are one handed, either shoulder
The change of direction is quick, with the outside
foot planted firmly for a strong push off.
When W1 and W4 receive the ball at the feeder position,
they need to jump in the air so they receive the ball facing
the next workers.
Change over sides, so both lines practice receiving
the ball going out to their right and left.