volleyball drills for Condition

Goal of the exercise is, the playmaker must try to make sure that on the other side of the net a double block can not be formed. 

• T plays the balls at a high pace towards pos. 3.
• SV walks in and gives set-up for -or backwards to fool the block. 
• B tries to come to a drawbar block on attack.
• SV passes around T after set-up. 
• SV1 & 2 switch positions after each set-up. 

Expansion : 

• Add field defense. (Liberos) 
• B's play ball high back over to attacker passing towards pos 3/2
• Exercise starts again from pass attacker. 

• 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.

• 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 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.

• Frog hops is the right type of volleyball exercise for developing explosive jumping power.
• If you do this volleyball exercise on a regular basis you’ll be able to strengthen the quadriceps and hamstrings over the time.
• As a result, you’ll be able to jump higher!

• Split jump lunge is the volleyball exercise that offers a great way of strengthening glutes, quads and hips.
• So, this exercise will have a huge positive impact on your vertical jump.
• It’s worth noting that this exercise requires some balance as well as a lot of strength from a lower body.
• It’s very important for you to take the right position before starting a split jump lunge.
• You should keep your knee directly over your foot.
• On the other hand, your knee shouldn’t go over your toe.
• Then, you need to drop down into the lunge.
• Now, it’s time for you to push both your feet simultaneously and switch legs.
• Lastly, you should gently land on the floor keeping your feet wide.
• You should also raise the opposite arm of your front leg while landing.

Divide children in pairs; 1 counter and 1 performing the exercise

• 4 hoops are in a square. The distance between the hoops is 5 meters. In every hoop is a ball. The player starts in a corner with a ball.
• Change as many balls as possible, in which the ball has to be put in the hoop. The player has to look the same direction the entire time. 
• Every player has 1 turn.
• Count the number of ball changes in 45 seconds.

Directions for the counters

• The balls have to be put in the hoops. If the ball rolls out, the player has to go back to put the ball back in the hoop!
• All four hoops have to be processed in order. The player is not allowed to run between 2 hoops and change the balls!