Ready Stance Reps
Readiness
Legend
- player
- cones
- movement path
How it works
Build the defensive ready stance into muscle memory through solo lateral shuffles and stance resets.
What you need
- cones
Your focus
The defensive ready stance is the foundation of every dig, dive, and defensive reaction in volleyball. Building it through solo reps trains the body to return to that position automatically , without needing a coach to remind you between plays.
Place 2 cones 5 yards apart (left and right).
Start in the center in your defensive ready stance: hips low, weight on balls of feet, arms out in front, eyes forward.
Shuffle to the left cone. Stop. Reset your stance, check hips, weight, arms. Hold 2 seconds.
Shuffle back to the right cone. Stop. Reset stance. Hold 2 seconds.
Return to center. That is 1 rep. Complete 10 reps.
Goal
You've got it when you can shuffle to each cone and reset a perfect ready stance every time without thinking about it.
Helpful cues
- Hips lower than your knees, if you're comfortable, you're not low enough
- Weight on the front half of your foot, not your heels
- Arms out and still, not crossed, not at your sides
- Eyes forward, chin level, don't look at the floor
Adjust the challenge
Make it easier
Strip it back
Do the stance hold only, no shuffling. Just get low and hold for 20 seconds. Focus on what correct feels like.
UpLVL it
Add the next challenge
Add a clap at each cone (to simulate platform contact) before resetting. Increase cone distance to 8 yards.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.