Dec 7, 2018Volleyball: Improving on-the-court quickness
Volleyball is a physically demanding game that requires great conditioning. Beyond practicing skills like serves and spikes, athletes need to also dedicate time to improving their overall fitness and athleticism.
Active.com provides a rundown of some of the best conditioning drills for volleyball, which will help set your players up for success.
1. On the Line
Starting on the end line, sprint to the 10-foot line, then sprint back to the end-line. Next, sprint to the middle line, then back to the end line. Sprint to the far 10-foot line, back to the end line, and finally to the far end line and back. You should touch each line with your hand as you run. To make the workout harder, players can dive before they reach each line.
Some drills, like this one, don’t require any extra equipment. The lines of the court are simply all you need to provide your athletes with a challenging conditioning workout. There are lots of variations to this drill, and if you want to increase the intensity you can have players race against each other or the clock.
2. Hitting the Slopes
Hold hands together behind your back with feet shoulder-width apart. Jump side-to-side from right foot to left. When landing on the right foot, be sure to swing the left foot out beyond the right, which makes the drill even harder on your legs. Do this for five to 10 minutes and your athletes will definitely feel the effects.
This is also known as the skier drill, and it’s great for improving lateral or side-to-side movement, which helps players reach those difficult hits in the corner of the court. Players will also be able to improve their overall leg strength.
3. Going for the Block
Draw a line on a wall equal to the height of the net. Jump up and down quickly, with arms raised like you’re attempting a block at the top of the net. Do this for three to five minutes while keeping a fast pace. Then slow it down by doing full jumps from a squatting position with your backside parallel to your knees as you attempt the next jump.
So much of the game comes down to the play at the net. This drill will help your athletes get more height when they jump up for a block, which can often be a major difference-maker in a match.
The coach rolls a ball out on the ground and a single player has to touch it. The second he or she touches it, the coach rolls another ball out in the opposite direction for the player to touch. Repeat this process for about a minute with approximately 10 to 15 balls being used. Players not in the drill should shag the balls and bring them back to the coach to roll out again.
While improving your players’ conditioning, this drill also helps to replicate game-type pressure and intensity during practice. Creating this type of fast-paced intensity when training is key to preparing your players for matches.