Volleyball Speed Drills

Speed and agility are important aspects needed to be successful in the sport of volleyball. When the ball is hit over the net at a high speed, reactions must be fast to keep the ball in play. Practicing speed drills will improve your performance and increase all round general fitness. Always perform stretching exercises at the beginning and end of each training session.

  1. Cruise and Sprint

    • Always begin with light stretching exercises before you start a run by lifting one leg backward whilst holding the foot. Alternate the legs until your muscles feel supple. A warm up exercise will reduce the risk of injury and muscle strain. Start by marking a distance of approximately 100 meters and make a mark every ten meters. Jog lightly for the first ten meters and gradually increase your speed at every marked point. Accelerate your speed to reach full speed at about 60 meters and sprint all out for the final 40 meters. Perform this exercise three or four times with a short break between.

    Hop Scotch Drill

    • Mark out a ladder pattern on the ground or use a narrow ladder placed flat on the ground. Start at the bottom end of the ladder with your feet slightly apart. Jump between the first set of ladder rungs, landing on your left foot and keep the right foot off the ground. Jump between the next set of rungs landing on both feet. Jump between the next set of rungs, landing on your right foot and keep your left foot off the ground. Repeating the drill will enable you to move faster on the volleyball court and will improve foot coordination.

    The Snake Drill

    • The Snake drill improves agility as well as speed. Set out ten cones in a straight, vertical line at 1 meter intervals. Run between the cones on alternative sides so you are weaving in and out like the motion of a snake. Turn around and repeat the exercise when you reach the end of the line of cones. Time yourself and try to improve your speed with each exercise.