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
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.