This drill is aimed at improving your fitness, speed, agility and footwork skills. How to do the drill: Starting on the halfway line, perform a burpee and run backwards to the 10m line.

49ers PREP presented by U.S. Bank coordinator Ryan Dillard shows how to work on your agility with five different drills to increase your quickness.

Anyone can contribute to The Roar and have their work featured alongside some of Australia’s most prominent sports journalists. Tom Cusack splits the defence for the Australian Rugby Sevens side ...