As part of her ongoing training series, Art of Coaching fitness editor Marie Zidek demonstrates 6 volleyball agility drills designed to increase speed and overall mobility. Zidek, an assistant coach at the University of San Diego and a certified strength and conditioning specialist, stresses that these drills go beyond just fitness training by helping athletes develop better spacial awareness, a key to efficient movement during a volleyball match.
1. Figure 8 backpedal with sprint
2. Cone hop with backpedal
The exercise Marie introduces here involves jumping back and forth laterally over a row of cones: 3 cones for younger athletes, 5 or more for older athletes who have been playing volleyball longer.
This is a good injury prevention exercise because it trains the body to land from jumps in a controlled manner.
3. Forward lateral backpedal
4. T Drill
Appropriately named, the T Drill requires athletes to sprint a course shaped like a "T". The example here is a mix of forward sprints and shuffles, but as Marie points out, coaches can be creative and include any number of volleyball-like moves.
The purposes of this drill are to work on smooth changes of direction, quick starts and stops and spacial awareness that allows players to stay focused on the game.
5. Y Drill
6. 4 Square
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