Volleyball requires speed, quickness and fast reaction times. Classic sprints and running drills will help your players to develop their speed and endurance, but you can also add speed training to drills that focus on skills such as passing or serving. Use a combination of pure speed drills and skill drills that incorporate running.
Serve and Sprint
Divide the players into two teams and have both teams line up on the same side of the court behind the end line. Blow the whistle to indicate the start of the drill. The first player in each line serves the ball, sprints to get the ball from the other side of the court and then passes the ball to the next person in line on his team. If a player serves the ball into the net or out of bounds, he must return to the back of his line. The first team whose players all serve successfully wins the game. You can also run the drill with a time limit and declare the team with the most successful serves and sprints within that time limit the winner.
Off the Floor
This drill helps players learn to recover quickly enough to play the ball during a rally. Tell your players to line up at one end of the court. The player in the front of the line must lie down on the court. When you blow the whistle, she must jump up to pass a ball you toss to him. You can also run an off-the-floor drill with two players on each side of the net, all lying on the floor. When you blow the whistle and throw a ball onto the court, all the players must jump up to begin the rally.
Sprints
Basic sprints will help players to improve their speed and quickness. Sprints that involve frequent direction changes will also help players improve their agility. Have players line up along the end lines on both sides of the court. When you blow the whistle, the players must sprint to the attack line, return to the end line, sprint to the center line under the net and return to the end line. Players must touch each line as they reach it. Repeat several times.
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