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Stay active during this period! We encourage you to try at least 2 of these exercises and record your progress.
Before you start, don't forget to warm up! For more information and some ideas, click on the link below
Session 1: Ball Control
Session 1: Ball Control
Exercise 1: Ball in the air
Keep the ball in the air, progressively increasing the number of touches.
It can be an overhead (setting), or an underarm (passing/dig)
Exercise 2: Individual Ball Drills
Practice the different types of individual Volleyball drills with just a ball and a wall.
How many touches can you do for each drill without dropping the ball?
Exercise 3: Ball Control
Practice your platform control with this exercise.
Create different angles for the ball to hit off
How many times can you hit the target within 1 minute?
Exercise 4: Ball to Wall
Grab a ball and go to the wall to practice these exercises!
Includes various forearm passes, one-arm passes and setting.
Do 30/exercise, 4 - 5 times a day.
Sweat it out!
Session 2: Agility & Conditioning
Session 2: Agility & Conditioning
Exercise 1: Court-Quickness
Practice your foot speed with these exercises
Improves your acceleration and deceleration
Exercise 2: Speed & Quickness
Simple drills you can do to improve your speed and changing of directions
Exercise 3: Fast Feet T & N Drill
2 drills that will improve your fast feet
Focus on your posture while doing the drills
Exercise 4: Ladder Drills
Ladder drills that will help improve your footwork in Volleyball
Be creative, use items like toy blocks or tapes if you don't have an agility ladder
Session 3: Spike Technique
Session 3: Spike Technique
Exercise 1: Basic Spike Tutorial
Step by step tutorial on how you should spike
Shows technique on attack hit in Volleyball
Exercise 2: Spike Harder
Various exercises to spike harder
Practice smashing the ball at the higher point
Exercise 3: Full Body Strength Workout
Includes fast feet, jumps and core workout.
High Intensity
Session 4: Attacking the Ball
Session 4: Attacking the Ball
Exercise 1: Attacking Technique
Tips on how your hand placement should be on the ball
Works on your fundamental skills
Exercise 2: Individual Ball Control
Practice balancing of both legs and arms
Simple techniques of how your hands should be positioned
We are focusing on maintaining your overall general fitness through basic volleyball drills and exercises.
For more general strength and conditioning sessions, click on the link below.
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