Basic Defence Drill's
1. Footwork & Recovery Drills
These drills focus on speed, body positioning, and recovering quickly to set up a legal defensive guard.
The 3-Foot Recovery Sprint
Setup: Place a cone 3 metres away from a stationary attacker.
Action: The defender sprints forward to the cone, then rapidly uses fast, small backwards steps to establish a legal 3-foot distance. They immediately jump vertically with arms fully extended.
Goal: Builds muscle memory for recovering quickly without giving away an obstruction penalty.
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