I got this drill from Santa Clara Assistant Coach Dustin Kerns a few years ago at Florida’s Elite Coaching Clinic. This is a great conditioning drill for your posts that forces them to move their feet quickly and efficiently keeping their hands up.
Players “H Up” (or Goal-Post) their hands/arms throughout the entire drill. Player starts sliding around the cones in a figure 8 continuously calling for the ball. The coach can pass the ball to the player at any time; player score immediately on the catch. Gets his/her own rebound, fired pass to coach and continues sliding.