USC Volleyball’s Cone Drill • Start at Cone 1 • Move to Cone 2 • Move to Cone 3 • Move back to Cone 1
W Drill Start at Cone #1. Sprint to Cone #2. Plant with the outside foot. Backpedal to Cone #3. Sprint to Cone #4. Repeat until finished with all cones. Switch starting cone and repeat in opposite direction.
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In this agility drill, 4 cones are placed to form a square, and the athlete moves quickly from the middle of the square to each cone and back. Variations include having a coach point to the cone where the athlete should go next.
4-Cone Drill Start at the back left cone. Run to the front cone. Sidestep to the cone on your right. Back step to the cone behind you, and sidestep to the cone on your left, which is the cone you started at. Go back the opposite way and sidestep to the cone on your right. Sprint to the cone in front ...
In order to perform this drill, you will need 4 players (3 tossers, 1 passer), 3 volleyballs for play, and 3 balls or cones to weave around. The tossers will stand facing the passer who will wave around the 3 cones while staying low and in an athletic stance.
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Use cones to make 2, 3, or 4 mini courts using the 10' line as end line. Designate the North Pole and South Pole (the two courts farthest from each other, on opposite sides). Server must serve from behind 10' line. Beginners can toss over instead of serve. Can end on certain score (like 2 or 3) or play by a set time (like 1 minute).
Agility drills with cones are one of the most effective ways to improve speed as an athlete. This method doesn’t require anything fancy, all you need is some space, a timer, and cones. Just by implementing the following drills into your workout program, you will be able to improve speed, explosive power, and sport specific coordination, which in turn will help you out on the field.
Kill the Cones Purpose:. This is one of the best volleyball serving drills for developing pinpoint accuracy inside of a zone and... Drill Setup:. Instructions:. A team is selected to go first, and one player will serve – attempting to knock down the cone on the... Variations:. One Cone Corners - ...