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