Most volleyball conditioning drills that I do in practice have a cardio element to them so players are in constant movement either
..while they are also required to handle the ball by using any of the six basic volleyball skills
for either a specific number of reps (repetitions) or for a required amount of time.
The pepper drill is a ball control drill that has many variations that can turn it into a conditioning drill.
3 Person pepper with Setter/Digger Exchange
Here’s a variation of this popular pepper drill that keeps two players moving at ALL times.
Two players are working on setting and digging ball control while a stationery hitter works on spiking technique and controlling the ball to the target.
The hitter stays while only the digger and setter switch after each touch.
The two "working players" move from setter to digger transitioning back ...like they would in defense....working on a quick back pedal with fast feet .. . moving until the hitter begins their armswing......then being STOPPED and in a balanced position ..not leaning left or right .. before digging the ball.
This drill I will do two ways...
Serving Drills: Serving Under Pressure
In this drill Players have 15 seconds to serve two balls... one from each side of the court.
After each serve they run/sprint to shag their ball and then line up behind the service line to serve again.
Before I start the timer I’ll call out the “two” zones (in this case but depending on the time I can call out more) ) they have to serve to ... accurately.
You can have “consequences” if you’d like .. keeping score of each time one person in the group doesn’t serve to the designated spot.
In Breakfast Club today we did the Figure 8 Drill..we started out slow but then wait for it.
(Why? Because good hitters can see a defensive player move in defense ...and as a digger if you move too early in one direction a good hitter WILL hit away from you.)
The Figure 8 Drill - What is it?
A drill with all the players taking off from middle back (zone 6) usually and (preferably) an uneven numbered group of players... that dig balls on the right side and left side of the court.
An uneven number means if player A gets a ball in right back, then player B goes left back and player C goes right back, then player A comes back around and goes left back the next player goes right back ..so they alternate each time.
A coach can put a chair or a ball basket in Zone 6 so each time a player digs they get up turn around and run around the basket on their way to the other side of the court to dig.
Today was the short version. As we get closer to summertime groups will need to get 15 playable balls up before the drill stops.
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I share alot of individual, partner and easy-to-do volleyball serving drills we do in class with my followers.
Many of these volleyball practice drills you can do at home by yourself or try at your next practice with your teammates.
If you're a B team or JV player trying to make varsity next year...your goal should be to complete 1000 reps a day of at least three of the basic skills on your own...volleyball passing, serving and setting should be at the top of the list.
Where Do You Go From Here?
Your three options are:
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