There's a reason why the New Mexico State volleyball team is 139-25 in the last five years. They work on quickness.
According to Aggies strength and conditioning coach, Tony McClure, quickness has been a key component to their success, because "the first team to the ball usually wins." Here are some of McClure's dos and don'ts for v-ball quickness drills.
Perform quickness drills twice a week year-round
Be explosive and quick through drills
Get your hips as low as possible when you change direction
A dynamic warm-up before performing any drill
Reaction, start and stop, and quick feet drills
Rest at least 45 seconds between reps
Turn your quickness drills into an aerobic activity
Perform drills without doing a dynamic warm-up
Go through the drill straight-legged
Just go through the motions; this will lead to injury
Perform any drill longer than 10 seconds
Train quickness after lifting
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