Volleyball requires a unique combination of hand-eye coordination, stamina, strength, footwork and balance to reach your maximum potential. Training not only your playing skills, but also improving your physical fitness and jumping ability, can help take your game to the next level.
Improve Vertical Leap
In addition to building leg muscles, train them to help you jump high. One way to do this is to train reactive, or plyometric, power. Reactive power occurs when two muscles or groups of muscle work together in an up-and-down movement, such as a downward knee bend right before a leap.
Examples of reactive power exercises include box squats, which can be done with a stable box, bench or first step of a bleacher. Stand on a box about one or two feet high, jump off, and instantly bend and jump off the ground as high as you can into the air.
High knee skipping is another example of reactive power exercise. Begin skipping, bringing your knees as high and close to your chest as possible. Keep your feet in contact with the ground for as little time as possible during the exercise. You can do this skipping the length of a court, or in place.
Defense
If a defender waits until after a ball is hit, it may be too late to make the play. A key part of defense is anticipation. The "Touch Ten" drill helps defenders learn to move toward a ball before it's hit.
Step 1: The defender sets up in the middle of the backcourt. On the opposite side of the net, three hitters set up across the mid-court, with a setter in the middle of the court, near the net.
Step 2: The coach feeds a ball to the setter, who then sets to any one of the three hitters, who then hits the ball over the net. The defender must move to and at least touch the hit ball.
Step 3: Players must touch five or 10 balls before rotating out, depending on their skill level. Vary feeds to include all three hitters, but not in the same order.
Train Anaerobic Conditioning
During most volleyball points, little oxygen is used to fuel activity because the points are so short. Between points is when you see players bent over, grabbing their knees, trying to catch their breath and recover. Training your ability to recover between points is key to keeping you in the game. Do this with anaerobic conditioning exercises, done at maximum or near-maximum intensity for 30 to 60 seconds, with 90 seconds to two minutes of recovery.
Examples of anaerobic conditioning exercises would be sprinting on an exercise bike for 30 seconds, then coasting for 90 seconds; sprinting the length of a gym floor, then walking back; and doing "suicide" or line drills from one end of a volleyball, basketball or tennis court, with the start-and-stop movements, for 30 or more seconds, with the appropriate rest period in between.
Balance and Control Drill
Setters must often set the ball to their teammates from awkward positions and under stress. One drill to help setters learn composure and balance is the "Turn and Set" drill.
Step 1: The setter stands facing the net, with back toward coach or partner, waiting for a signal that the ball is fed.
Step 2: A coach or partner tosses ball in the air, yelling "Go!" to let the setter know the ball is in play and the drill has begun. The ball should be fed high enough so that the setter has time to turn around, locate it and set it. Vary feed heights and direction.
Step 3: On hearing "Go!," the setter must turn around, locate the ball and set it so that the hitter can successfully put the ball over the net.
Repeat this drill so that setters experience a variety of feed height locations and directions. Add targets on the other side of the net so hitters can work on accuracy.
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