Volleyball: Cone Agility

Get your team the fastest and most agile out there. As the season deepens, we all need to stay on top of our game; make sure every position is covered with this intense drill.

Teach your players how to defend when they're on the receiving end of an overload and get them drifting like a pro!

• Players start in the bottom right corner and on the command sprint as a group before doing 5 press ups.
• They advance as a defensive line, moving as fast as the slowest player.
• They never leave a player behind.
• They then side step (push as a defensive line) left to the next set of cones to do 5 sit ups before sprinting to do press ups. The group follow this routine until the end before the next group go.

Start with 2 players on the centre cone, each with a ball, and facing each other.

1. On the shout "GO", they both run backwards to the first cone
2. They then side step up the grid to the second cone
3. Next players run through the slalom cones back to the start where the ball is passed to the next players
4. Next players can only go when each player has received a ball (to ensure each race is fair).

• Players start at the top of the triangle.
• Coach calls colours, 2/3 at a time.
• Player moves to the called cone, and returns to the start each time.
• Player should remain facing forward at all times, back tracking when they need to.
• Coach calls GO and players sprint 10 meters.

Tell the players: The player in possession of the ball when the coach blows their whistle has to run around the cone at the end of the grid to try and run the full length of the grid to score a try. The player from the opposition in line with the player that is running can try to stop the player scoring by running around the cone and tagging the runner before they reach the line.

• For tag rugby players, provide all players with tags. In other variations decide on touch or contact, depending on how warm the players are - and your training goals.
• Provide coaching on the go with encouraging feedback.