Agility and conditioning

Marie Zidek leads you through a dynamic conditioning and agility workout that simulates many of the explosive footwork patterns used in volleyball. Grab your water, turn on some tunes, and follow along!

We'll begin with a dynamic warmup that includes knee mobilization, light conditioning and strength to warm up the body. Use any object that weighs anywhere from 10-30 lbs. for the warmup exercises.

After performing several deep stretches and core exercises, we'll transition into agility movements. Those include high skips, quick skips, lateral quick hops, single leg hops, hopping sequences and shuffle sequences.

During all the agility exercises, try to think about simulating approach and blocking movements. Stay light on the toes and imagine blocking and attacking during the movements to improve your form. All of these are explosive, high-intensity movements, so make sure to hydrate!