Beyond Serves and Spikes: Volleyball Conditioning to Improve Your Game

Volleyball is more than just serves and spikes. It's a physically intense game that requires superior conditioning. Instead of running miles through the neighborhood, drills are a great way for the beginner volleyball player to increase playing ability and overall physical fitness.

Volleyball Conditioning Drill No. 1: On the Line

One of the best workouts for a volleyball player is between the lines on the court. There are many variations to this drill, and players can race against each other or the clock to increase the intensity of the workout.

How it's done: Starting on the end line, sprint to the 10-foot line, then sprint back to the end-line. Next, sprint to the middle line, then back to the end line. Sprint to the far 10-foot line, back to the end line, and finally to the far end line and back. You should touch each line with your hand as you run. To make the workout harder, players can dive before they reach each line.

More: 4 Exercises to Increase Your Running Speed

Volleyball Conditioning Drill No. 2: Hitting the Slopes

Lateral movement is a vital part of volleyball. This skier drill is a great way to strengthen a player's ability to move side-to-side and reach those difficult hits in the corner.

How it's done: Hold hands together behind your back with feet shoulder-width apart. Jump side-to-side from right foot to left. When landing on the right foot, be sure to swing the left foot out beyond the right, which makes the drill even harder on your legs. Do this for 5 to 10 minutes and you'll definitely feel the effects.

Volleyball Conditioning Drill No. 3: Going for the Block

The best offense is a good defense, and this blocking drill is the perfect way to add height to your block at the net.

How it's done: Draw a line on a wall equal to the height of the net. Jump up and down quickly, with arms raised like you're attempting a block at the top of the net. Do this for 3 to 5 minutes while keeping a fast pace. Then slow it down by doing full jumps from a squatting position with your backside parallel to your knees as you attempt the next jump.

More: How to Master the Squat

Volleyball Conditioning Drill No. 4: Scatterball

This is a great drill to replicate game-type pressure and add to your team's existing drills. It requires at least ten balls and the rest of the team to shag.

How it's done: The coach rolls a ball out on the ground and a single player has to touch it. The second he or she touches it, the coach rolls another ball out in the opposite direction for the player to touch. Repeat this process for about a minute with approximately 10 to 15 balls being used. Players not in the drill should shag the balls and bring them back to the coach to roll out again.

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