08 July, 2011
Volleyball Agility Drills
Being able to accelerate, stop and change directions will help a volleyball player move around the court more quickly and efficiently. The drills should mimic the distances and types of movements that are required when competing. Schedule agility workouts twice per week, incorporating them before practices so your legs are fresh as you go through the workout.
Line hops improve foot reaction speed. The goal of the drill is to limit the time your feet are in contact with the floor. As a result, the speed at which your leg muscles are able to contract increases. Stand beside a sideline on the court. Hop side to side over the line with both feet, focusing on taking off again immediately upon landing. In addition, perform front-to-back line hops. Perform two sets of 30 hops of each drill.
The change-of-direction shuttle, or pro-agility drill, improves a volleyball player’s ability to take off, stop and change directions. The drill challenges you to take off in a sprint, stop on a dime and then take off in a sprint in the opposite direction. As a result, your foot speed and coordination improves. You also learn how to shift your weight to maintain balance as you take off, stop and change directions. The drill requires the use of three cones set in a vertical line with each 5 yards apart. Start at the center cone, sprint to the cone on your right, then change directions and sprint to the cone on your far left. Change directions once again to sprint back to the center cone Complete a total of six sets, alternating which direction you start with each one.
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