I recently had an opportunity to train with a buddy of mine who is much more experienced in the competition scene than myself. He is a sponsored shooter and competes at larger venues almost monthly compared to my local club match that I am afforded.
He brought some of his training techniques to the table and we ran through a particular drill that I really appreciated.
1 target 12 inch plate. and he set a shot time to 10 seconds. He has a large pallet that he labelled A-H.
He then starts about 5-7 feet from the pallet and will call out a letter, and then when the timer beeps you have 10 seconds to set your position and engage the target with one shot.
It was a very effective drill because the pallet provides a wide range of positions from standing to low sitting/kneeling/prone for you to get into and engage from. Each position is slightly different as you maneuver from each height that allows for enough diversity that you have to change your position slightly, and because it is not a large deviation its manageable enough to make the shot difficult under that time line.
While I was conducting the drill I managed to make the time only 2-3 times in the higher positions, but also maintained a sub 15 seconds time in the more difficult positions which were the lower ones because it required more movement to get set in.
This is a solid drill that you can conduct almost every time you go to the range and change the target and its like an entirely new stage, depending on where that target lays on the range will make a lot of minor variables change, such as if its higher than the shooting position or lower that changes the angle of the weapon on the platform, or if it is left middle right of the range fan that changes it as well. Then the distance can change your ability to acquire the target and achieve you Natural Point of Aim (AIM) so I recommend trying to get a set up like this for your self even if you are just setting it up in the garage or back yard and choosing an aimpoint to focus on it will increase your speed substantially.
It will help you work on economy of motion which is paramount in competition when time is against you and speed is necessary.
Enjoy training and let me know if you try it out and how it works for you!