Volleyball is more than just serves and spikes, it’s a physically-intense game that requires superior conditioning. Below are some great conditioning drills the beginning volleyball athlete can include in their training regimen to increase their playing ability and overall physical fitness.
Volleyball Conditioning Drills are important because a teams level of conditioning can often be the difference between winning and losing tight matches.
Consecutive Attacks – Volleyball Conditioning Drills
The object of this drill is to learn how to attack the ball every time you approach, even when you are tired.
This drill needs a player and a person to toss balls.
The hitter is hitting balls that are tossed from the setter position. The hitter hits continuously until they hit 10 balls in bounds. The attacks only count if they swing. Hitting cut shots or tips don’t count.
Variations: This volleyball conditioning drill can be made harder by requiring the good hits to be in a row. For example, if a ball is hit out of bounds, you have to start over.
Also, you can make a rule that if the ball hits the top of the net, it doesn’t count.
Benefits: The hitter learns how to swing when they are tired. The hitter learns to have a good approach every time so they can jump high enough to avoid having the ball contact the the net.
Off the Floor – Volleyball Conditioning Drills
This is a good workout for volleyball teaching players to get up off the floor quickly to make a play.
Have the players form a line at the end of the court. The first player in line starts by getting down on their stomach.
On the coaches signal, the player gets up quickly off the ground and the coach tosses a ball.
The player gets into passing position and makes a pass to a target.
Variations: The toss can be easy so the player can learn to get into good position to pass after quickly getting up off the floor.
As part of progression, the toss can be away from the player so then they must move or dive to get the ball up.
Also, the coach can hit at the player in order to make a defensive dig.
Benefits: This volleyball conditioning drill increases a players quickness along with reaction time.
Three Man Weave – Volleyball Conditioning Drills
Three players stand forming a triangle. Two players stand fairly close to one another (players A and B), while the third (player C) is about 10 feet away.
The drill starts by player A tossing the ball to player C, then player C sets the ball to player B.
After player A tosses they go take player C’s place. After player C sets they go take player B’s place.
Basically, the 3 players are weaving behind one another, setting from only two different spots.
Benefits: This drill is good for improving setting accuracy and can also be a good warm up drill or just be used for volleyball conditioning.
Off the Floor Doubles – Volleyball Conditioning Drills
This drill starts with 4 players on the court, 2 on each side of the volleyball net.
All 4 players start the drill by lying on their stomachs. At the coaches signal, all 4 players stand up and the coach tosses a ball to either side of the court.
The ball is played out like a game of doubles. At the end of the drill 4 new players get on the court. This can also be played as queen of the court, winners keep the court.
This is great volleyball training for just about everything – conditioning, communication, reaction, etc.
6 on 6 Tip Drill – Volleyball Conditioning Drills
This is basically a 6 on 6 scrimmage. Each team must have three contacts – a pass, set, and hit. The hit has to always be a tip.
The object of this volleyball conditioning drill is to always keep the ball in play and keep the rally going.
After a team tips, they rotate while the ball is being played on the other side of the net.
Benefits: Rotating during the volley really keeps players active and communicating with one another. This volleyball conditioning drill is great for getting players used to playing with one another while also conditioning.
Volleyball Conditioning Drill No.1: On the Line
One of the best workouts for a volleyball player is right there between the lines on the court. There are many variations to this drill, and players can be forced to race against each other or the clock to increase the workout.
How it’s done: 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, then 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 touch each line with your hand as you run. Note: Each player can dive before they reach each line making them work even harder.
Volleyball Conditioning Drill No.2: Hitting the Slopes
Lateral movement is a vital part of volleyball. The 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 left foot out beyond the right– making the drill even harder on your legs. Do this for 5-10 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, or some other mark, on a wall equal to the height of the net. Jump up and down quickly, with arms raised like you attempting a block at the top of the net. Do this for a couple minutes (3-5) keeping a fast pace. Now slow it down, by doing full jumps from a squatting position with your backside parallel to your knees as you attempt the next jump.
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 they touch it, the coach should have another ball rolling out in an opposite direction for the player to touch. Repeat this process for about a minute or so — with approximately 10-15 balls being used. Obviously players not in the drill should shag the balls and bring them back to the coach to roll out again.
Use these conditioning drills on a regular basis and you’ll find you not only can play longer, but you can play better as well.