Volleyball players must have quickness, agility and fast reactions to be able to cover the court in competition. Help your players improve their quickness with focused movement and conditioning drills. Alternate between drills that focus exclusively on running and drills that also incorporate skills practice.
Three-Person Weave
In the three-person weave, players practice passing and setting while constantly moving to take up a new position. Divide your team into groups of three and have each group form a triangle with about five to ten feet between players. Each group should have one ball. The first player tosses the ball to the next player in the triangle and runs to follow the ball. The second player sets the ball to the next player in the triangle and runs to follow the ball. The third player passes the ball back to the first player and runs to follow the ball. Players continue tossing, setting and passing while shifting positions around the triangle.
Off the Floor
Have your players line up behind the end line on one side of the court. The first player in line must lie on his or her stomach. When you blow the whistle and toss a ball to the same side of the court, the player must jump up and try to reach it before it hits the ground. Continue the drill until each player has had several chances to recover the ball. If you have an assistant, you can have half the team line up on the other side of the court and run the drill on both sides at the same time.
Sprints
Challenging sprints that require frequent changes of direction will help your players develop their quickness and speed. Have your team spread itself out along the edges of the court's free zone on either side. Blow the whistle to indicate the start of the sprint. Players must sprint to the end line, the attack line and the center line, returning to the edge of the free zone after touching each line.
Continuous Attacks
This drill requires players to continue attacking with force and accuracy even when they're tired. Have players line up behind the end line on one side of the court. Toss balls to one player at a time to hit. Each player must continue hitting until he or she hits ten balls in bounds. Each time players hit, they must complete a full approach toward the net with a full arm swing and follow through.
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