Volleyball Agility Drills and Training Hi, I’m Marcin Jagoda, NCAA Champion at UCLA, Pro European indoor player, AVP athlete, USA beach volleyball representative, and certified trainer specializing in strength and conditioning for volleyball.
Today I am going to share my secrets on training for agility in volleyball. Agility is essential due to the explosive movements required in volleyball. It makes you faster. Defense and blocking especially require this because you have to read and react. The offense already knows where the ball is going. Follow me and I’ll show you my agility drills for volleyball.
Members of volleyball1on1.com can view all six of my agility drills by logging in.
Volleyball Agility Drills and Training – Step Ladder
These drills will start you up. Make sure to do them as fast as you can to increase your speed. First do a simple step through. The second do in-out with a jump. Make sure you plant your feet when you land out! It’s very important. The third is quick feet in-out but without the jumping. Remember, agility makes you faster!
Volleyball Agility Drills and Training – Ice Skater
Proper technique simulating a speed skater will increase power from your gluts. More power and force means you can jump higher and move faster in volleyball. Do a lateral movement no more than 4-6 times. You’ll notice you plant the foot everytime. The faster you go, the more power you generate
Volleyball Agility Drills and Training – Double Ice Skater
This movement builds off of the ice skater. This will build even more power. Make sure to do it only after you’ve mastered the single ice skater. This is trickier and will help you jump higher which means you can hit harder.
Volleyball Agility Drills and Training – Dowel Jump
This agility drill is great for improving your speed and changing direction. Start with both feet on one side of a dowel on the floor. Jump over the dowel with both feet together, much like a skier going down a hill. Do this no more than 10 times each direction. Remember to do it as fast as possible.
Volleyball Agility Drills and Training – Box Jump
The single legged box jump can be done on any box you see at your local gym. Start with one leg on the floor and the other on the box. Jump straight up as high as you can, switching your legs when you land. Do no more than 3 sets of 6 reps per side. Do this agility workout for volleyball very explosively.
Volleyball Agility Drills and Training – Lateral Box Jump
The lateral box jump is done at a very high intensity. Keep your feet together at all times with this volleyball workout. Jump up on top of the box, then jump off to the other side. Then jump back on top and off again in the opposite direction.
All of these volleyball workout agility drills will really increase your speed and are available to members of volleyball1on1.com.
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great post ,my girlfriend had a similiar post on exactly the same subject!, but not as detailed as this one
. bythe way – really like the theme