This drill is part of the PitchVision Academy fielding drills series, for more in this series click here.

Purpose:  A team warm up drill that improves mobility and increase heart rate while including a catch and throw.

Description:  The player at position A walks up to the blue cone gate. The coach or keeper underarms the ball to player A who catches the ball and throws it to the player at position B. He or she then follows the ball to position B at walking pace.

The player at position B returns the ball to the coach/keeper and walks to the cone at position C performing a mobility drill (see below), then return to the queue at position A.

As the drill progresses increase the tempo by making players jog, then run to positions.

Here are some example movements to improve mobility and running technique:

• Forward Lunge
• Reverse Lunge
• Side Linge
• High Knee Walk
• Straight Leg Deadlift Walk
• Toy Soliders
• Inchworm/Crawl
• Spiderman Crawl

• High Knee Skip
• Lateral skips
• Carioca
• Heel Ups

• Forward Sprint and touch cone
• Backwards Run
• Backpedal