In short: exercise with the emphasis on turning away from the opponent.
Organisation: One ball per foursome. There are two regular referees who stand about 12 metres apart. One of the handlers has the ball.
a ) Attacker A stands somewhere between the two declarers. Defender V is playing against her. A plays continuously with the two declarators who stand still. A is allowed to play several times in a row to the same declarer. V tries to intercept the ball. After about 45 seconds the players change functions.
b ) As a., but now the attacker is not allowed to play to the same declarer twice in a row. The defender tries to intercept again, but when A has received the ball, she lets A play the ball easily to the next declarer. The essence of this exercise is that A must try to get free in a relatively small space from the defender who is constantly following her. Explain that the attacker must not run at the same pace, and that she must suddenly change her direction of play in order to become free (cut and run).
c ) The exercise is the same as in a., but the line-up is changed (see figure). The attacker must stay behind the line, which is 5 metres from the attackers. To free herself she may run in any direction.
Variation: Exercise c. is actually quite difficult for many. To make it easier for the attacker, you can give both declarers a ball. Or: let both declarators play together, the defender then does not know how she can position herself best, because she does not know who has the ball.
d ) Lay out another line, parallel to the other one with three metres in between. Continue as c., but now the attacker has only a three-metre-wide space which she is not allowed to leave. It is now very important to make good sharp moves, to change the pace etc. A deep ball is now impossible! A deep ball is now impossible! The defender lets the attacker play the ball to the attacker (because this exercise is about free running).
e ) As d., but now the defender also makes it difficult for the attacker to pass the ball to the declarer. The attacker can -in order to play the ball well- choose between an overhand sling throw, a pivoting throw, etc.