The players run to cone No. 1 and performs as an example 5 push-ups - then to cone No. 2 to make 5 belly-bendings and then to cone No. 3 to perform 5 angle-jumps (bend down in the knees and then perform a high jump with the arms stretched above the head).
Then a fast run around cone No. 4 and then against the balls. A ball is picked up and a fast run against the goal is made while dribbling. Then the shot against goal.
The amount of exercises at each cone is depended on the players strength and stamina.
When the first runner is finished with the exercise at cone No. 1 and runs against cone No. 2, the next player may start running.
Focus is fast running.
Depending on the players stamina it can be decided if the lane must be made 1, 2 or more times.