The players use the whole court while running with their arms high in the air waving.
The coach informs the players that next time he gives signal they are to do an exercise. It could be 3 push-ups - 5 belly bendings - 5 back-bendings - a 5 seconds sprint.

When the signal comes the players perform the exercise and immediately after that they return to running.
The arms will soon start falling down, but they must be lifted again.

After some time (depending on the ability of the team - they must be "pushed") they stop and are lined up in a row facing the coach.
They begin running on the spot and now some 5 seconds exercises are made on a signal. It could be high knees - kick the behind with the heels - sit down/stand up - down on the belly/up again and so on.
After each exercise the team continues running on the spot.

Finally, the Hockey-exercise can be used.
The coach shows with his arms to which side the players must move sideways with their arms up as if blocking a shot - to the left and to the right. If the coach moves backwards the team must follow him forwards. By moving forward the team moves backwards.
REMEMBER - The arms must not drop down.

After this exercise a little rest and water will be needed.