Volleyball: Hop Running

Get your players down and digging the ball, quickly turning defense into offense!

Players work in pairs with a ball between them. The player starting with the ball spikes it to their partner who needs to get down and did the ball back to the spiker, who should easily be able to catch it. The receiving is trying to pass as accurately as possible.

Players work in pairs and face each other, moving sideways along the court. While moving, players keep their knees bent and throw the ball underhand to each other.

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.

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.