Set up 3 cones on the 10-foot line. Cone 1 is the left cone, cone 2 is the middle cone and 3 is the right cone. Starting at the middle baseline, have a coach, who is standing at the net, shout cone numbers in random order. Sprint up and touch the cone with the appropriate hand (left cone, left hand; right cone, right hand. For the middle cone, alternate which hand you use to tag the cone.) To get back to the starting point, perform a defensive shuffle. Once back at the starting point, the coach shouts the next cue.

"It's just a random reaction drill working on a verbal cue... And what you're looking for from the athlete is for her to get as many touches as possible in that time (20 seconds), but do so with good, low defensive posture and good, quick, short footsteps," says Wiley..

*Coach's point: Wiley warns to avoid false stepping. When coming back to the baseline and the coach yells 2, for example, try to take the next, first step toward the middle cone.

Perform 2 to 3 sets of 20 to 30 seconds. Try to tag the cones 3 to 4 times within each set. Rest for a minute to a minute and a half between sets.