Volleyball drills

• Jump where you stand:
  • Stand with your feet shoulder-width apart. 
  • Concentrate on a point on the floor and hop up and down where you are standing.
• Side jump: 
  • Stand up straight, keep your hands in front of you and jump from side to side.
• Butt Kicks:
  • Stand up straight, and keep running in your place while your heel up touches your buttocks with every step.
• High stepping: 
  • Raise the leg with the knee at a 90 degree angle. 
  • Quickly alternate with the other leg.
• Standing bike crunches: 
  • Stand with your feet shoulder-width apart. 
  • Bring your knee to your opposite elbow. 
  • Go back to the starting position and repeat with the other side (belly / legs).
• Sumo squat:
  • Stand with your feet 6-12 inches apart.
  • Stretch out your arms in front of you. 
  • Lower your body until your thighs are parallel to the floor. 
  • Return to the starting position and repeat the exercise (legs / buttocks).
• Jumping without a rope:
  • Hold your arms along your side and pretend you're holding the end of a jump rope in each hand. 
  • Jump up and come down alternately on the ball of each foot, while at the same time turning your wrists as if you were letting a rope go around.
• Jumping without a rope
  • Hold your arms along your side and pretend to be holding the end of a skipping rope in each hand. 
  • Jump up with 2 feet while simultaneously twisting your wrists as if you were making a rope go around.
• Arm Swings clockwise:
  • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
  • Move your arms quickly in large circles clockwise (arms).
• Arm Swings counterclockwise:  
  • Stand on the ground with your arms straight outstretched to the side at shoulder height. 
  • Move your arms quickly in large circles counterclockwise (arms)
• Toy soldiers:
  • Start with your feet shoulder-width apart. Keep your legs and arms stretched. 
  • Kick up your left leg until your right hand touches your toes. 
  • Repeat with the other side (belly / legs / arm / shoulder).

In pairs

Long pass (10x):

• 2nd player on the 3-meter line
• Player at the net hitting the ball
• 2nd player shuffles backwards (7 meters)
• Hit by player at the net
• 2nd player passes

Short pass (10x)

• 2nd player at 7 meters
• Player at the net hitting the ball
• 2nd player sprints forward
• tip-ball by player at the net
• 2nd player passes

• Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core and also develops upper body strength.
• Specific to volleyball, it helps the shoulder stay healthy and aids in the transfer of power from the core to the upper body.

• This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and improving an athlete's vertical jump.

• Some volleyball players choose to do stationary mat twist exercise for improving core rotational speed.
• Keep in mind that you need to prepare a mat as well as weight (or a medicine ball) for this exercise.
• First of all, you should kneel on a mat and hold a weight (or a medicine ball). Now, your job is to rotate to the right and then return to the center.
• You also need to rotate to the left and then return back to the center.

• It’s another exercise that helps volleyball players develop foot speed.
• Uphill acceleration sprints involve sprinting on an uphill incline.
• You should perform sprints for a certain distance a set number of times.
• It’s a good idea to experiment with sprints.
• Set a number of repetitions, distance as well as the duration of break for sprints.

• Doing exercises like colored cones circles helps improve foot speed that’s incredibly important for a volleyball player.
• First of all, you should prepare randomly colored cones.
• You should also ask a coach (or friend) to assist you with this exercise.
• At the next stage, you need to place colored cones in the circle.
• Your goal is to create a circle that is 20 feet wide.
• Now, you need to stand in the center of the circle.
• The job of a coach (or friend) is to pick one of colored cones for you.
• So, you will need to approach to the appropriate cone as soon as possible and then return back to the circle’s center using a crossover step.

• It’s fair to say that volleyball is a very fast game.
• That means that a volleyball player should be able to move quickly to do great job on the court.
• Volleyball players should focus on increasing foot speed as well as core rotational speed.
• Now, it’s time for you to get familiar with some of the best volleyball exercises for explosive speed.

• Volleyball players should do high knee skips for a number of reasons.
• It’s important to know that doing this type of exercise has a positive impact on a volleyball player’s calves, hamstrings and hip flexors.
• If you do this type of exercise regularly then you will be able to improve your vertical jump, endurance and coordination over time.

• Oftentimes, a volleyball player needs to jump off one leg during the game.
• It’s worth noting that this type of jumping is done by both attackers and defensive volleyball players.
• That’s the reason why athletes should do single leg bound exercise regularly.
• Actually, this volleyball exercise has many great benefits.
• First and foremost, doing single leg bound helps volleyball players succeed in jumping off one leg.
• On the other hand, this exercise helps a volleyball player gain the confidence that he/she needs to do this type of jumping.
• The exercise also positively affects a volleyball player’s hip as well as hip flexor and quads.
• It’s crucial for volleyball players to do single leg bound exercise the right way.
• When jumping off one leg you should try to keep your opposite knee up as high as it’s possible.

• Doing squat jumps helps volleyball players strengthen calves, glutes, hips as well as quads.
• When squatting down volleyball players should try to keep hips parallel.
• Make sure that your knees are bent at 90 degrees.

• Doing tuck jump has a profound positive impact on a volleyball player’s glutes, hips and quads.
• When doing this type of volleyball exercise you should keep your knees as high as possible.
• Plus, you need to spend as little time on the ground.