Volleyball is a game of quick feet and fast reactions. Most movements are performed in 3- to 5-step patterns, so it is critical for players to master first step speed mechanics.
Going from a dead stop to full speed in a few steps requires a lot of power. Maximize force by pushing off both feet into the first step to keep your body square and improve your angle while hitting.
After motion has started, acceleration is maximized by a 45-degree angle lean. Athletes’ knees move under their center mass and drive their bodies forward with strength. These two drills will help optimize your court movement and power.
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For this drill, you will perform 10-yards per sprint. After each rep, walk back to the starting line to recover.
- 1 rep at 1/2 speed
- 1 rep at 3/4 speed
- 5 reps at full speed
Try to work up to running 10 full-speed reps.
- Set your core and stand with your feet hip-width apart and your lead foot slightly in front of your trail foot
- Distribute your weight evenly through both legs
- Bend your knees and raise your heels off the ground so you are on your toes
- Keep your lower back flat, leaning forward from the hip to a 45-degree angle
- Move the arm opposite your leading leg forward
The Wall Drill
For this drill, you will perform 4 sets, 30 seconds per drill, with a 60-second rest between sets. For advanced athletes, Elbow Planks can replace rest intervals.
- Stand facing a wall approximately 3 feet away
- Extend your arms, lean to a 45-degree angle and place your hands on the wall
- Tighten your core and hold a straight line from neck to ankles
- Keep your feet hip-width apart, toes straight, and heels slightly off the ground
- Keeping your back flat and your foot in dorsiflexed position, pull your right knee forward to 90 degrees and briefly hold
- Drive your right leg back to straight and place the ball of your foot on the floor
- Repeat on opposite leg, continuing in a marching rhythm
- Work up to a jog and eventually a sprint
Remember: Volleyball is a game of acceleration. Improve your first step speed mechanics and you will improve your entire game.
To improve your game before next season, check out these articles for more volleyball drills: