Objective: Improve on fitness 

equipment: Cones and hit shields

group size: Any number

Area: Grid big enough to fit number of players

drill set-up: Players spread out within the grid with some players holding hit shields

Drill explanation:

1. On “GO” players run around inside of grid.

2. “Sweep” means they sweep the ground with one hand.

3. “Roll” means they do a roll on the ground.

4. “Crawl” they crawl along on the ground.

5. “Link” they find a partner and get into a bound position.

6. In between each call they run without hitting into anybody.

Variations / progression:

1. Increase the intensity

2. Swap hit shield holders after each hit

3. Do Hit 2 where two players bind and drive into hit shields.