Circuit drills are various exercises that volleyball players commonly use to increase strength and agility. A primary goal of volleyball circuit training is to strengthen and tone leg muscles to maximize jumping ability. Players also must have strong but lean arm muscles to aid in the sport's fundamental techniques, including volleying and serving. Circuit drill exercises are most effective when done consecutively.
Strength Drills
According to Volleyball Advisors, the two most essential functions of volleyball circuit drills are to increase the strength and reaction speed of muscles. Conditioning muscles through circuit exercises will allow you to perform the necessary jumps and high-energy maneuvers that take place throughout a volleyball match. Weight training remains an essential part of volleyball strength drills. Bench presses can help tone the muscles in the chest and arms. The bench press requires a flat or inclined bench and a bench press bar. Volleyball players can choose to use a lighter bar to allow for more repetitions. After the bench press, move on to squats. Squats help tone leg muscles and also use the bench press bar. The squat involves placing the bar on your shoulders and then bending and straightening your legs. Use the squatting motion to strengthen calf and thigh muscles.
Agility Drills
Agility circuit drills will help increase speed and reaction time. According to Volleyball Advisors, plyometric drills are among the most effective techniques used in volleyball training for agility. Plyometric drills consist of quick bursts of movement such as sprints. Unlike strength training drills, agility circuit training utilizes your body weight as resistance. An effective circuit drill requires a piece of equipment known as an agility ladder. The drill involves extending the ladder across the ground. Place one foot in each opening as you run the length of the ladder. Perform 10 to 15 pushups or situps when you reach the end of the ladder. Jump up and run back across the ladder. Repeat the pattern for two to three sets. This series of plyometric movements will help improve agility on the volleyball court.
Jumping Drills
Performing a series of circuit jumping drills will help you become lighter on your feet. Jumping remains a crucial part of offensive and defensive maneuvers in volleyball. Jumping drills are broken into high- and low-impact training. High-impact jumping drills typically involve hurdles, while low-impact training often utilizes a jump rope. Combining both techniques will help maximize your vertical jump. Set up a row of hurdles on a jogging track or grassy field. Jump over the hurdles while sprinting as fast as possible between hurdles. When you complete the hurdles, pick up a jump rope and perform as many jumps as possible in one minute. Rotate back and forth between the hurdles and the jump rope.
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