Off-Season Volleyball Conditioning Made Easy

Nobody likes conditioning drills. But this contribution from the eteamz volleyball community helps players build their leg strength in a fun and entertaining way.

Mushpot Volleyball Drill

Purpose: Develops quick twitch muscle memory to your legs for defense and diving indoors, as well as eye/body control.

Explanation: Coach stands under the net in the middle of the court with a bunch of volleyballs. One player stands in the middle of the court, while the rest of the team stands on the perimeter of the court shagging balls.

While the coach rolls balls toward the outside of the court, it is the player's responsibility to stop the ball before it reaches the outside of the court. Once he dives or stops the ball, you roll another one toward a different direction. Forcing them to change directions quickly and training their muscles to react quickly to the ball.

You can line your players up around most of the court, so that the player in the middle must be prepared to move in any direction. Also, with two coaches under the net on either side, the team can be split in half and players won't stand around as long.

This is a great drill to have players react to a ball using the speed as opposed to misreading or "guessing" where the opponent will put the ball.

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