Drills & Training for Advanced Volleyball Players

January 26, 2024

Volleyball is a sport of agility, strategy, and precision. For advanced players, the journey to excellence is a continuous process of refining skills, pushing physical limits, and enhancing tactical understanding. Advanced players need a training regimen that challenges them and sharpens their competitive edge.

If you’re an advanced player or an intermediate player who wants to reach the advanced level, then this article is for you! Drills, training, and skill refinement will help take you to the next level. Not only will drills help you hone your skills, but consistent practice will help to accelerate your fitness journey as well! This blog dives into specialized drills and training methods tailored for advanced volleyball players, aiming to boost their performance on the court.

Elevating Skills Through Targeted Drills

At the advanced level, drills become more than just skill practice; they are about perfecting technique, increasing speed, and developing a deeper understanding of the game. Outside of this blog, there are a ton of niche articles and videos to help you on your journey. While online tools will equip you with the knowledge of how to improve your skills, working with teammates or coaches can also help you refine your skills further.

Here are some additional niche drills for advancing your skills not mentioned in this blog:

Blocking, Hitting & Serving Drills

Drill 1: High-Intensity Blocking Drills

Objective: Enhance blocking skills, reaction time, and footwork.

Setup:

  • Requires a net, a hitter or a ball machine, and a coach or teammate to assist.

Procedure:

  • The coach or teammate varies attacks from different angles and positions.
  • The player practices quick lateral movements, jumping to block the ball while maintaining proper form.
  • Focus on timing, hand positioning, and footwork.

Tips:

  • Incorporate fake attacks to mimic actual game scenarios.
  • Work on both single and double blocks.

Drill 2: Power Hitting with Precision

Objective: Improve hitting power and accuracy.

Setup:

  • Use a full court with a setter or a ball machine to set balls.

Procedure:

  • Execute spikes from various positions on the court.
  • Emphasize hitting specific areas of the opponent's court.
  • Vary the types of spikes – line shots, cross-court hits, and tips.

Tips:

  • Practice different approaches and arm swings.
  • Focus on body positioning and following through the ball.

Drill 3: Advanced Serving Drills

Objective: Develop a variety of powerful and accurate serves.

Setup:

  • A full volleyball court with marked target zones.

Procedure:

  • Practice different types of serves – jump serves, floaters, and top-spin serves.
  • Aim for specific targets, focusing on both power and precision.
  • Serve repeatedly to build muscle memory and consistency.

Tips:

  • Incorporate serving under fatigue to simulate match conditions.
  • Track your service accuracy and consistency.

Enhancing Tactical Understanding

Advanced volleyball is as much about physical skills as it is about mental and tactical acumen. Understanding strategies, reading the game, and making quick decisions are key aspects of advanced training.

Drill 4: Scenario-Based Play

Objective: Improve decision-making and strategic play.

Setup:

  • Organize scrimmage games with specific scenarios (e.g., down by two points, serving to win).

Procedure:

  • Players must adapt their strategy based on the given scenario.
  • Encourage players to take leadership roles, making calls and adjustments on the fly.
  • Focus on communication, teamwork, and strategic execution.

Tips:

  • Debrief after each scenario to discuss what worked and what didn’t.
  • Rotate scenarios to cover different game situations.

Physical Conditioning and Endurance Training

Advanced players require good physical conditioning to perform at their peak. Strength, agility, and endurance are vital components of an advanced volleyball player's training regimen.

Drill 5: Volleyball-Specific Strength and Conditioning

Objective: Build strength, agility, and endurance.

Setup:

  • Gym equipment for strength training.
  • Open space for agility drills.

Procedure:

  • Incorporate strength training exercises that target muscles used in volleyball (e.g., legs, core, shoulders).
  • Practice agility drills like ladder drills, cone drills, and shuttle runs.
  • Include endurance training such as long-distance running or high-intensity interval training (HIIT).

Tips:

  • Tailor your conditioning program to your specific needs as a volleyball player.
  • Ensure adequate rest and recovery periods.

For advanced volleyball players, the pursuit of excellence is an ongoing journey. The right mix of drills, tactical training, and physical conditioning can elevate your game to new heights. Remember, the key to success at this level is not just hard work but also smart training – understanding your strengths, working on your weaknesses, and constantly challenging yourself to improve. With dedication and the right training approach, the sky is the limit for what you can achieve on the volleyball court.

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