Volleyball Specific
The following is a list of volleyball specific exercises and workouts. Some require a ball, some require other equipment such as tennis balls or weighted balls and some require a partner. (3 sets of 25 at a time unless otherwise noted)
Attacking-footwork and timing)
2 step approach (R-L)
3 step approach (L-R-L)
4 step approach (R-L-R-L)
pass to attack
pass/transition
Blocking- footwork and jumping
shuffle
crossover using arms to jump
pass to attack combination patterns
pass/transition block to attack
Setting(overhand passing)
not just for setters, everyone should be able to overhand pass
Weighted Ball on back, straight up (25, 50, 75)
Against wall 1 ft away (25. 50, 75)
Against wall 3 ft (25, 50, 75)
Against wall 5 ft (25, 50, 75)
Against wall 10 ft (25, 50, 75)
Moving from Back L, Back M, Back R
Outside, middle, quick middle, back
Passing
focus on perfect passes every time- to target
Wall training for form and technique (diff. dist., reps) (same as setting)
Pepper with a partner
Partner toss
Side 2 side partner toss
Partner toss pass and move