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.
It is very important to tell players to bring their knees up as high as they can on the jumps.
This is plyometric drill in which jumping abilities are the top aim.
Repeating this type of exercises improves maximal jumping reach.
As players get fitter, ask them to do it within a set time or add morte cones.
Volleyball demands explosive power, quick reactions, and endurance for long matches. Sport-specific conditioning prepares athletes for the unique physical demands of the game while reducing injury risk.
Volleyball is the ultimate team sport - no player can dominate alone. Effective communication before, during, and after every play prevents confusion and creates a cohesive, confident team.
Elite attackers don't just hit hard - they hit smart. Shot variety, reading the block, and making good decisions under pressure separate great hitters from one-dimensional power players.
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