Cone zig-zag

What you need

Players

1 to 6 players

Time

4 to 6 min

Level

Beginner

Equipment

Cones

Ball fed by

Not needed

Space

Half a court

Setup

1. Five cones from the right sideline to the left, 1.5 m (5 ft) apart across the court, alternating between the attack line and 2 m (7 ft) behind it.
2. The athlete starts behind the right cone in a low ready stance, facing the net.
3. Send the next athlete when the runner is jogging back.

How it runs

Five cones zig-zag across the court between the attack line and 2 m (7 ft) behind it. Facing the net the whole time, the athlete shuffles on the diagonal from cone to cone, touches the floor at each one, then sprints to the net to finish and jogs back around the outside.

Time and reps: 4 reps with about 40 s rest between reps.

Coaching points

• Keep the chest facing the net and the hips low on every diagonal.
• Push off the outside foot; the feet come close but never cross or click.
• Bend the knees to touch the floor at each cone, keeping the back flat.
• Eyes up, looking where you are going.

Ways to change it

• Run it backwards, starting at the left cone.
• Sprint between cones instead of shuffling.
• Add a ball catch from the coach at the last cone.

Make it easier or harder

Make it easier

• Space the cones closer together and skip the sprint at the end.

Make it harder

• Space the cones wider and race the clock.

Terms on this page

Attack line (10-foot line)

The line about 10 feet (3 m) from the net. Back row players take off from behind it when they attack.

Ready position

A low stance with the feet wide, the knees bent and the hands out in front.

Safety