To be successful particularly beach in volleyball requires a focus on volleyball speed and strength drills. Volleyball is a game of short burst of energy that requires maximum effort and speed over short distances. By strengthening your body it allows you to be quicker to every ball and more explosive.
Hi I’m Alicia Zamparelli, eight year AVP veteran and I am going to share some videos to help you increase your speed when playing volleyball.
Whether you’re a player or coach training for speed and strength requires movements in addition to those used during a game. Using the proper technique in my video training and drill series will help you become an explosive speedster on the court.
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You can increase the speed of your quick twitch muscles with this drill. Take a deep squat, jump up into the air and sprint across the court as fast as you can as soon as you land. Do 3 sets of 4 reps with a break inbetween each set. You’ll see how quickly you become winded.
After diving for that ball you have to get up and be ready fast. Start by lying face down on the sand, pop up and sprint from one corner to the other. You’ll often have to cover this much ground, so be prepared for it in the game.
3 Point Lunge
Use a medicine ball with this drill to build strength in your legs. It’s call the three point lunge because you start in a standing position and then lunge to 3 different locations with each leg. This will translate to speed for volleyball.
Balance is key for strength and co-ordination. Standing on one leg bring your other foot up in front of you and trace a horseshoe with your big toe. This works the hip flexors also. Just don’t topple over.
Turn and Burn
Everyone has a turn and burn, this is my take. Start on one side of the court in your ready position. Turn then burn your way across to the other side of the court and stop in your ready position. By now you should really be increasing your volleyball speed and strength.
Quick feet means four different movements of your feet in the sand, scissors, front and back, side to side, and the “V”. This will get you moving and used to any conditions you’ll find on the sand.
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