A number of cones are placed on the court and in front of each a ball is placed.
The wing player runs out behind the first cone, lie down flat on her belly, stands up and pick up the ball. Then she runs to the 9-meter throw line and shoots.
Then behind the next cone, lie down, stand up and so on:
After the last shot a fast break is made and the goalkeeper throws a long pass to the player.
The player runs to the other end and shoots.
The exercise can be increased if the player must lie down twice at each cone before the shot.