Warm-up: jog (treadmill or outside or in place), skip or dynamic movements (high knees, jumping jacks, butt kicks, etc) for 5-10 mins.
Fitness: I would prefer if you weren't doing these drills on a concrete surface - please try to find something "softer". Don't continue if your knees begin to hurt.
Agility: 5 dot drills (remember: dots in the shape of a "5" on a dice (die)).
- feet apart - there and back (facing the same direction) - 5 reps x 3 sets
- right foot only - hour glass shape - 5 reps x 3 sets
- left foot only - hour glass shape - 5 reps x 3 sets
- feet together - hour glass shape - 5 reps x 3 sets
- feet apart - there and back w/ 180 degree turn at each end - 5 reps x 3 sets
Plyometrics - step offs - from a height of approximately 1 ft/30 cm to 1.5 ft/45cm.
- step off and land loaded - 7 reps x 3 sets
- step off and two foot vertical jump - 7 reps x 3 sets
- step off and two foot jump over a hurdle - 7 reps x 3 sets
- step off and two foot broad jump (standing long jump) - 7 reps x 3 sets
Volleyball Control Drills
Setting: lying on your back
- low and quick continuous sets to self (100x)
- higher and slower paced continuous sets to self (100x)
- high sets that graze the ceiling (if ok with parents) continuous, if possible (30x)
- continuous setting to self while doing slow sit ups (25 sit ups)
- continuous setting to self while bringing knees up and then extending legs to the floor (20x)
Passing: done while remaining in ready position
- continuous passing to self without moving feet - one foot can pivot, if needed (100x)
- continuous passing while moving forward and back (100x)
- continuous passing while shuffling side to side (pass, shuffle, freeze, pass, repeat) (100x)
Combos: done while standing up
- pass to self, set to self, right hand touch (like a tip), left hand touch, bounce off forehead, repeat continuously (50x)
