Rob Rose, President of True Athlete Performance takes players through a drill to improve player’s ability to quickly change direction while facing the net.
The YouTube video below has sound, so please make sure that your sound is on and that you have access to the site.
You can learn more about the video that this drill came from at this link: “Explosive Speed, Reaction and Jump Training for Volleyball.”
Teaching Points for the drill:
1) Drive the arms.
2) Drop at the hips, not the waist.
3) Face the net.
4) Keep your head up.
Star Agility Drill
Executing the Drill:
Place one cone where both sidelines touch the baseline and where both sidelines touch the attack line. Put another cone in the middle of the rectangle. To begin, the athlete starts by standing adjacent to the middle cone.
The coach blows their whistle and the athlete races to the front cone on the side of the middle cone they started. Then, the athlete races back to the middle cone while doing their best to keep their shoulders square to the net. After touching the middle cone, the athlete runs to and touches the other front cone and returns to the middle cone.
Finally, the athlete does the same for the two back cones, running to and touching both before returning to the middle cone and completing the drill.