Volleyball: Dynamic squat and throw

Volleyball is becoming progressively faster and more powerful, so you need the players to match! Build up your players physicality to compete against the best and fittest teams.

Place four cones so they make the corners of a square.

A player stands at each cone, and using tiny foot movements, moves around it as fast as they can.

On the coach's signal all players change their position, going clockwise. Players must face the net at all times as they would during a match.

Place one cone on the baseline, and a second cone 3 metres in front of the first cone on the court.

Players stand next to the baseline cone. They then jump over the cone - feet together - from side to side twice before running to the second one where they again jump over the cone twice.

After that players move to the attack line and perform two high knee jumps and finish it with two block jumps at the net.

The players then do the drill in reverse, until they are back at their starting position.

Two balls per player, who is laid on his/her back.

One ball is kept in his/her hands which are held with straight arms behind/above their head, the other ball is kept between the ankles.

The player then brings his/her legs up as vertical as possible, keeping their legs straight and the ball in control between their ankles.

Once a player lifts his/her legs to around 90 degrees to the hip joints, he/she reaches to touch the ball in their hands with the other ball. After that goes back to laying flat on the floor.

The player starts in the 'press-up' position with one hand balanced on a ball.

The player then lifts the ball and throws it in the air so it bounces.

He/she then has to catch it with the opposite hand by changing the supporting arm.