As part of her ongoing training series, Art of Coaching fitness editor Marie Zidek demonstrates 6 agility drills here designed to increase quickness 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.
Figure 8 backpedal with sprint
Cone hop with backpedal
This is a good injury prevention exercise because it trains the body to land from jumps in a controlled manner.
Forward lateral backpedal
T Drill
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.
Y Drill