Speed & agility · Change of direction · Beginner · ~2 min

Multi-directional star drill

Movement in all directions from a central base, exactly like returning to base between shots.

▶ Get to Every Ball with this Agility Drill from Rob Rose! - Volleyball 2015 #10 — Championship Productions (YouTube)

More videos: Star Drill (Agility) (Compete Strength and Conditioning) · Extensive Tempo- Multi-Directional (Graeme Morris)

Starting position

Centre marker with 5–6 cones around it at 2–3 m.

How to do it

1. From the centre, move to a cone and touch it.
2. Return to the centre every time.
3. Visit each cone in turn, using shuffles, forward and backward steps.

Technique cues

• Always come back to the centre
• Face forward

Common mistakes

• Skipping the return to centre
• Turning the back on the net direction

Easier

Fewer cones, walking pace.

Harder

Partner calls the cone number or colour.

Safety

• Flat cones or markers that do not roll.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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