Volleyball Drills Perfect for Overall Fitness
Volleyball drills can be used towards your general
fitness goals. Volleyball drills are intensive and heavy on
skills. Volleyball drills are a way you can obtain a high level
of overall fitness. If you choose the right volleyball drills
to practice, and if you have an intense dedication, you will
succeed!
Warm Up
Drills for this sport may cause strain on certain muscles of
the body, so before attempting the skills, make sure you
stretch and warm up. One of the most traditional volleyball
warm ups is to jump rope. Jumping rope develops ankle strength
and foot speed that is crucial to playing the game. Jump rope
for at least five minutes to warm up your heart and body. The
next step in the warm up volleyball drills should be spent on
leg swings, hamstring stretches, arm circles, and any
miscellaneous problem stretching areas.
Static And Dynamic Stretches:
These two stretches are important to your volleyball drills.
Find a static stretch for every conceivable plane of movement,
and hold for several seconds before moving to the next plane
level. Continue on to dynamic stretches, which have no stopping
or ending points. In this stretch for volleyball drills, move
fluidly from one stretch to the next without any stops or
breaking points.
Strength Volleyball Drills:
These exercises will prepare your body for the next
volleyball drills: lunges, step-ups, V-sits, push ups, and wall
sits.
Agility Drills:
Agility drills are good for the body as they offer the body
opportunity to improve its physical ability and endurance. The
first drill is the lateral shuffle, in which you stay low
holding your thighs as parallel to the floor as you possibly
can. Shuffle approximately six meters to the left, and then
back to the right. Another drill is called a sprint with
change, where you sprint for six meters, stop, and then sprint
immediately back into the other direction. When you stop, make
sure you absorb the motion with your outside hip and leg as you
gently bend the knee. Repeat these volleyball drills for two
changes in both legs.
Cone Volleyball Drills:
There is a three cone lateral shuffle drill that requires
you to participate in quick direction changes at the outside of
each cone as you spring through. You will be making a zip-zag
through the insides of the three lined up cones. Make sure you
keep your hips as low to the ground as possible, and keep your
body stable during the rigorous movements. Your hips and
shoulders should remain square, so you are not turning into the
direction you are moving in. You can also do a ten cone lateral
shuffle, which is more challenging. You will run up the line of
ten cones, making sure your foot falls directly in front of
each cone. As you reach the end of the ten cones, pivot around
and zig zag back like you did in the three cone lateral shuffle
drill. As you are zig zagging, if you have a partner, he/she
will then be running the ten cone length.
These intense drills will improve your physical fitness,
endurance, and strength. If you think you may be interested in
learning about these drills further, check out online
resources, your local gymnasium, and/or the library for
reference.
Margarette Tustle writes for home and family. Find more
information about drills at
ddrill.com
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