Speed up / Reset Warm-up Drill

Summary

Coach Jess (Athena) shares a favorite warm-up: dink → speed up → reset, repeat. Cooperative for the most part — goal is switching gears (add pace, then kill pace), not winning the exchange. Harder than it looks; great offense/defense combo drill.

Key takeaways

• Train gear-switching: pace on, pace off
• Cooperative reps build reset comfort after speed-ups
• Warm-up can load both offense and defense
• Don’t turn it into ego winners early

Action items

• 3 minutes cooperative dink-speedup-reset before play
• Cue: ‘create, then absorb’
• Only advance to competitive after clean resets
• Save the short and run it with a regular partner