Volleyball | Fitness Drills

Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind. Once they player is in that position they will explode up and jump off that leg again.

Players will jump and rotatate 360 degrees in the air making sure they land on balance. Once a player has jumped rotating one direction, the next jump they will roatate in the other direction.

The player will stand just in front of the backboard(to the side of the rim). The player will jump and reach out with both arms to try and touch the backboard. Once the player lands they will jump straight back up.

Players will perform a 1/4 squat, from that squat they will jump as high as they can. Once they land, they are going straight back into a 1/4 squat and another jump.

Baseline to far baseline and back.

The pyramid should be completed within 30 seconds. Baseline to near free throw line to baseline; Baseline to half court line to baseline; Baseline to far free throw line to baseline; Baseline to far baseline to baseline.

Stand on the baseline below the backboard; Two-footed jump arms raised above the head to touch the backboard with both hands; Land two footed on the toes; Bend knees, absorb energy, and two-footed jump back up to touch the backboard; If players cannot jump that high in one motion, take a second jump, gaining more power from the knee bend.

Stand three quarters of a metre to one side of the bench; Two-footed jump over the bench; Land two footed on the toes; Bend knees, absorb energy, and two-footed jump back over the bench.

Start in the pressup position; Bring one leg forwards, bending the knee; The knee should pass in front of the line between the shoulders; Leg moves backwards as the other leg moves forwards, knee between the shoulders.

Players will jump as high as they can off the one leg, once they land they will switch over to the other leg and again jump as high as they can. This is the same technique as skipping except that each jump you are going as high as possible.

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they should turn around, step off the box and then, as they hit the ground, jump as high as they can off of both feet.

Find a flat platform that your players will easily be able to jump onto and then have a controlled landing when they jump off of it (a gymnastics vault box is ideal as the height can be adjusted for the level of your players). Once the player is on the box, they gently jump forward off the box.

Player will jump as far as they can whilst still being able to land on balance.

Stand, arms above head; Jump as high as possible, reaching hands as high as possible; On landing, drop to the pressup position; Bring both knees between your shoulders simultaneously and back to the pressup position (a squat thrust); Back to your feet, in the same movement jumping as high as possible raising arms and hands as high as possbile; When performing the jump, keep head raised and look forwards, not to the ground.

Bend into a squat position with hands on the floor. Shoot the legs back onto a push up position. Return to the squat then extend up into a jump off the floor. Repeat 15 to 20 times.

Feet wide apart, crab across the centre circle; Hands raised as if defending, try and spread yourself wide, maintain stability; Touch the centre circle line with outside hand when you reach it.

Have players lined up either side of the lane. When the whistle is blown the players will sprint out to the cones and do a close-out. They will then slide to the corner. Once they get to the corner, they will sprint to the half way line. At the half way line they do a defensive slide to the other sideline. To finish they will back pedal to the free throw line.

Start out by placing one penny coin on the back of the hand. The coin is tossed about 30 centimeters into the air and snatched when it is at eye level. Move onto 2 coins and then onto 3. Spend a few minutes on each hand each day. You will need to spend a bit of time learning to do this at first but once learnt, just spend 2 minutes on each hand each day.

These are very short range sit ups with knees bent and feet flat on the floor keeping hands crossed on the chest. Do not bring your hands behind your head. Left towards your thighs and lower down until just where the lower back touches the floor and rise again. Keep constant pressure on the abdominal muscles. If this is too easy then lift your feet up off the floor.

Get down into a defensive denial position. Open up into a help position then close back up into a denial position. Do the drill for 10 seconds then rest for 10 seconds. Alternate the denial between right and left sides. Do this drill for 2 minutes. The 2-minute duration for these drills includes the rest. 10 seconds on, 10 seconds off for 2 minutes.