Help! Anyone here coach volleyball? or tennis maybe?

susannahcooks
susannahcooks Posts: 293 Member
in Fitness and Exercise
(Michele if you see this, just trying to get some ideas for some drills I can work into my cardio/strength days on off-volleyball days..)

Just switched up from playing 6's to playing quads (sand volleyball), and my biggest weakness (aside from lack of strength in my overhand serve) is speed on the court. I've been training cardio with distance running, but its doing nothing for that short burst speed I need to cover the court to get under the ball. Has anyone worked with a coach on any drills that specifically work on court speed?

thanks in advance!

Replies

  • susannahcooks
    susannahcooks Posts: 293 Member
    (even if you're not a coach..but have worked with one...)
  • jallison12
    jallison12 Posts: 83
    I played university VB and also coached the team the year after I graduated. Am not a certified coach but I just copied the drills the departing coach used. One good drill he called "20 balls" - always good to have a funny title :o)

    Coach is at mid net (3 position) and a setter at the 2 position. Rest of the team is around the court and their job is to get the balls into the center for the coach. You are the one and only defender. for 20 balls he will drop to corners, spike at you, lob over you. Your job is to dig to the setter. 20 balls goes pretty fast and you are nackered at the end. Once done, you rotate to the setter position to recover and next defender comes in. Same drill could be played with a minimum of 2 players with just one ball. But more effective with 6-10 balls and a whole team supporting.

    One of our warms ups, something you can do on your own, might also help. Find any series of lines on the court, field or road. Say you had lines on each side of you at 2m, 6m and 10m. Start left and touch 2m line, back across to other 2m line. Up to other side 6m line, back across to opposite 6m line. And so on with 10m lines. Object is to work fast between the lines but to get low to touch the lines, mimicking the dip to reach the ball.

    Youtube probably has a bunch of drills you could check out.
  • susannahcooks
    susannahcooks Posts: 293 Member
    Thanks! Anybody else have any ideas!?
  • susannahcooks
    susannahcooks Posts: 293 Member
    bump?
  • danielg810
    danielg810 Posts: 76 Member
    hi susanna,

    i play for my schools beach club team in san diego. For your serves, it doesn't always have to be a really hard fast serve, I do what are called 'floats' very often where you hit the ball in the very dead center so theres no spin in the air, & that causes the wind to pick it up and make shake around on its way to the other side! also picking tough spots between players is great.

    Also for training in the sand working on the fast twitch muscles is your best bet, by doing quick box jumps with silent landings you will work these and they are the bet exercise imo for quick jump/foot response training. Distance running will not doing anything for these lol jump rope & plyometrics were also involved in our training :)

    hope this helps :)

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