Set up as shown with 5 cones on the court, with one in the middle. The player starts at the centre cone and needs to run to each cone via the centre cone.
As a lot of movement in volleyball defence is lateral, which means players may perform a lot of shuffling during a game.
Running this way you develop agility, speed and orientation.
Volleyball demands explosive power, quick reactions, and endurance for long matches. Sport-specific conditioning prepares athletes for the unique physical demands of the game while reducing injury risk.
Volleyball is the ultimate team sport - no player can dominate alone. Effective communication before, during, and after every play prevents confusion and creates a cohesive, confident team.
Elite attackers don't just hit hard - they hit smart. Shot variety, reading the block, and making good decisions under pressure separate great hitters from one-dimensional power players.
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