One team runs clockwise round the inside of the circle with the other team running anti-clockwise around the outside of the circle (blue cones).
When the coach shouts 'Jailbreak' the players inside the inner circle try to 'escape' to outside the 10m x 10m square (yellow cones).
The inside team scores a point for each 'jailbreaker' - swap over. If you have an odd number of players give the defenders the extra man.
This is a good practice for getting players moving (defending players can tag players to 'catch them').
You can start this drill at walking speed to get your players going.
Move from reactive to proactive with drills that build anticipation. The best players know what's coming before it happens.
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Volleyball demands explosive power, quick reactions, and endurance for long matches. Sport-specific conditioning prepares athletes for the unique physical demands of the game while reducing injury risk.
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