2 pairs of (forward + defender) start at (F1 & F2); 2 pairs of (ruck + defender) start at (R1). These pairs stay at the same station and alternate contests. All other players spread evenly amongst the stations they will rotate through (A) to (D).
(A) simulates a kick-in by the opposition, which goes over the head of the opposition ruckman (R2) and is marked by our ruckman (R1). (R2) stands the mark.
(R1) should start where they can practice running and jumping for this mark.
Optionally, (R2) can stand alongside (R1) and provide some token pressure in a marking contest.
Even if the mark is dropped, (R2) pretends a mark has been taken and stands the mark
(B), who starts on the cone just inside the 50m arc, moves up and stands alongside (R2), blocking them from movement to the right side.
(B)'s movement should be finalised when the ruckman is ready to release, so (R2) is unaware of (B)'s presence.
It's very important that (B) must not touch or stand anywhere in-front of (R2), or the umpire will penalise them.
(C) provides a run-past. (R2) could normally apply enough pressure to affect (C)'s kick, however (B)'s block should give (C) a clear run.
(C) steadies and kicks to (F1) who had lead deep into the pocket, chased by defender (F2).
(D) then quickly moves up and stands on the inside of (F2) in a similar fashion to (B). (F1) then:-
Improve the angle and take a shot on goal if they are on their preferred side.
Handballs back to (C) who has continued running if they are on their non-preferred side. (C) then takes a shot.
After the shot is taken, players from cones (A) to (D) move to the next cone in sequence. (R1) and (R2) rotate with the second pair at this station, as do (F1) and (F2).
Halfway through the exercise, you may wish to switch sides of the ground by moving the cones. You may also change the players at stations (R1, R2, F1, F2) at this point.
