Volleyball: Scissors

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.

Players lay flat on their back, supported with one leg balanced on a ball.

Then, keeping their hips high, they have to bend and straighten their free leg while the opposite leg stays balanced on the ball.

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.

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.