Category: Strength & Conditioning
Type: Reference
BEGINNING BASICS OF CONDITIONING
There are many different ways to condition a body cardiovascularly-any type of which is better than nothing at all. Here are a few that apply to the quickness that volleyball demands.
1. Lines - Starting on the end line sprint up to the ten foot line, then sprint back to the end line. Next, sprint to the middle line, back to the end line. Sprint to the far ten foot line, back to the end line, and finally to the far end line and back. You should be touching each line with your hand as you come to it along the way. There are several variations you can do to this drill. Each player can dive before they reach each line making them work even harder. Make them race against each other or against the clock.
2. Skier - Hold your hands together behind your back with your feet shoulder width apart. Jump side-to-side from your right foot to your left. When you land on your right foot be sure to swing your left foot out beyond your right foot making the drill even harder on your legs. Do this for 5-10 minutes and you should be very tired!
3. Blocking - Have a line or some other mark equal to the height of the net. Jump up and down quickly with your arms up just like you are blocking trying to reach the top of the net each time. Do this for a couple minutes and you will be very tired. After doing this quickly, slow it down and take full jumps squatting until your backside is parallel with your knees before jumping up again.
4. Scatterball - This drill requires at least ten balls and the rest of the team to shag. Have your coach roll a ball out on the ground and a player has to go touch it, the second he touches it the coach should have another ball rolling out in another direction for the player to touch. Keep repeating this process for about a minute or so-about 10-15 balls worth. The players not in the drill should be shagging the balls and bringing them back to the coach to roll out again.
Submitted by: Coach G
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