1. Pay Attention During Warmups

While the opposing team is warming up, this is a great time, as a team, to pay attention to the hitters. Sometimes they will wear warmup shirts, hiding their jersey numbers. They do this so they are harder to identify during the fast-paced movements of the game. However, whether they are covering their numbers or not, do your best to identify their hitters and setters. See how the hitters swing, who are the big hitters? What zones are they attacking? Do some tip more than others? How proficient is the setter? Do they give any clues when setting the various zones?

If you pay attention during warmups, this will give you a heads-up on how to defend against them.

2. Identify the Front Line

Oftentimes you’ll hear front-row defenders yelling something as they stand at the net with their hands up ready to defend against the serve-receive. They are usually identifying how many hitters there are and where the setter is. It will sometimes sound like this: “Set’s back, 3 hitters!” or “Set’s up, 2 hitters!” This gives your team an early idea of not only how many hitters to track, but also if you should block the setter as well, since they can only attack the ball if they are in the front row.

3. Read the Ball off of the Passer’s Platform

If you pay attention to the angle, movement, height, and speed of the ball passed, you can get an early read on not only where the set will go, but also who will be attacking the ball.

For example, if the pass is shanked, forcing the setter to leave the target zone to chase it, most likely, the front-row hitters will not be able to make aggressive contact with the ball. It will often end up in a free ball, or a back row attack, which means your blockers can move off the net to receive the dig.

If the pass is good, but maybe a bit high, this will give the blockers time to watch the body movement of the hitters so they can line up their double or even triple block on the hitter who comes in to attack.

If the pass is short and quick, the blockers will want to keep their eyes on the setter to try and understand who they are going to set before making their blocking transition to another zone.

Reading the pass off the passer’s platform can tell you a lot about how that ball is going to come back over the net.

4. Learn the Setter’s Movements and Tells

Setters give us clues in every movement they make. The key is learning them early in the match so the defense can angle themselves correctly to stop or proficiently defend against the ball.

Watch how the setter sets to the outside hitter. Do they put one foot back to get enough force to push it out to that zone? When setting middles, do they stand directly under the ball before making contact? When setting back sets, do they arch their back? These movements and more can often give defenders an early read on where to move in order to put up a big block against a hitter, as well as giving your back row a chance to angle against the zone being set.

5. Keep your Eyes on the Hitters

In high-level volleyball, all hitters will transition off the net, call for the ball, and take their approach every time as if they are being set. However, that is not always the case. Some hitters will stop their approach after learning they’re not being set. Some hitters will go through the motions, without taking an aggressive approach, and some hitters aren’t able to get back to hit, and therefore, take themselves out of being an option to their setter. These are all hints that they are not planning on hitting the ball. Reading the hitters, watching their approach and their eyes can often tell the defense whether or not to block or defend against them.

Some teams will run a more dynamic offense, putting up sets outside of the normal zones. They could run plays, put the middle in motion, or set shoots (quick, low sets aimed at taking away the chance for a double block). It’s always a great idea, as a blocker, to “lock in” to your hitter. For example, as a middle blocker, you’ll want to clue into your opposing middle; follow them, no matter where they go, so they’re never left with an open net. The pin blockers should do the same, especially when facing a team with a dynamic offense.

6. Line up your Blockers for Maximum Execution

As a blocker, there are numerous aspects of a hitter that you can read to ensure success at the net. The biggest, and most important trait of an effective blocker is to read the setter and find out early on who they’re going to set. Now that you’ve identified who is going to be set, take your eyes OFF the ball, and place them squarely on the shoulder of the hitter’s swinging arm. It’s imperative that you do not try to block the ball, rather, you want to block the hitter instead. Why? Because if you try to block the ball, you’ll often find yourself late to the block, and usually, not lined up to stop the attack.

As a pin blocker, it’s your job to set the block so that your middle blocker knows how far to go to close the block. To do this successfully, you’ll need to read the set. Is the set inside pin? Then you’ll want to move out to take away the line shot. Is the set outside the pin? Then step in to take away the cross-shot. This will help to always guarantee your blocks are closed, leaving no openings for the ball to go through. And always remember, once you’ve identified where the set is going, and what hitter is going to attack, put your eyes directly on the hitter’s swinging arm, center your body in that angle, and you will almost always get a touch if not a point-ending block.

7. Be Willing to Change your Defense according to a Hitter’s Target

There are two different types of defensive formats. The first is perimeter defense. This can also be called a “zone” defense, where the middle back stays deep in the center of the court, and the two wings (usually setter and libero) pinch in to cover the sharp angles. The second type of defensive format is called rotational. This is specifically to cover hitters who are continuously hitting down the line. This type of defensive setup occurs against pin hitters; where the wing defender pulls up to cover tips behind the block, and the middle back cheats towards the deep line, leaving the other wing to cover a wider angle of the court. The off-blocker also pulls off to cover short pushes and tips at the sharper angle between the 10-foot line and the net.

Oftentimes a coach will switch up the defense based on where a hitter is hitting, and sometimes against a specific hitter. It’s important to be flexible with your defense and be willing to shift and flex with the movement of the ball.

Volleyball is a fluid and ever-changing sport. High-level offenses will often change up their tactics based on holes they see on the court, or weaker players they identify early on. If you follow the previous tips and tricks, you will sufficiently close any possible holes, and force the hitters into making mistakes, or even better, giving you an easy ball you can quickly turn around into a kill.

1. Refine your Release Form!

A surefire way to keep the defense guessing is to ensure your body movement looks the same no matter what zone you are setting. Keeping your setter form consistent whether you’re setting a 5 to the Outside Hitter, a back C to your Middle, or a 9 to your Right Side, will guarantee the defense will never know which hitter will attack.

It’s all about the release. As blockers, we watch the setter’s body movement for tells as to where they might set. There are many setters out there who give obvious signs about where they’re going to put the ball; and thanks to those signs, we can get an early jump on block transitioning so we can ensure we can put up a double block on any specific hitter.

Some tricks to making your form consistent:

– Always get your feet to the ball first before putting your hands up

– With your body positioned under the ball, the only movement should come from your shoulders to your fingertips.

– When setting a high outside set: finish the release with a step forward.

– When setting a back 9, simply draw your arms back, flick your wrists, and thrust from your elbows, while looking forward.

– Your hands should contact the ball directly over your hairline every time, then release according to the zone you are targeting.

2. Watch for “Bunching”

A great way to get an early read on the best zone to set is to use your peripheral vision. Peripheral vision is what is seen on the side by the eye when looking straight ahead. Early reading is a massively important way to be a higher-level setter. Start by reading the ball off the platform of your passer. Understanding the height, force, and angle of where the ball is going will allow you to get your feet to the spot it will land sooner. Here is the trick: as the ball makes its way to the target, and your body is heading to that zone, glance across the net using your peripheral vision to see where the defense is setting up. Oftentimes, they will “bunch” in a specific zone, assuming you will set a certain hitter, and will angle to cover tips or cross from that zone. Sometimes the middle blocker will cheat to cover a hitter they assume you will set. This is when you make your move and set to the zone away from the “bunching”.

The key to spotting the defensive “bunching” is to read the ball’s direction from the passer early on so you can make your way to target sooner; only then can you glance across the net to ensure you are not setting the hitter who has multiple blockers on them.

3. Mix Up your Sets

Young and inexperienced setters will tend to get into a groove of only setting certain zones. This allows the blockers and defense to set up early to ensure they can block the swing. However, it’s a setter’s job to mix up the sets to keep the defense guessing, and never knowing which hitter will attack the ball.

This starts with watching for the “defensive bunching” and setting the opposite zones of where the defense is. But you’ll also want to stray from the typical 3 zone sets. The easiest sets to block and defend against are:

– High outside 5

– Middle 2

– Right side 9

To avoid allowing the defense to block your hitters, add in quicker, more fast-paced sets like:

– Outside shoot (a ball that is set within the height of the pin at a faster pace)

– 31 (a faster-paced ball set between the outside hitter and middle hitter zones. This ball is for Middle Hitters to attack)

– Middle 1 (a quick set only a couple of feet above the net set directly in front of the setter)

– Middle or RS C (like a 1 set, this is a lower ball set directly behind the setter)

– Slide (similar to a 31, except this ball is pushed to the right side pin where the middle will complete a slide footwork “chase” to slam the ball)

4. Run Plays!

One way to bring the team together and get kills is to run offensive plays. There are many volleyball plays that involve various hitter movements to trick the defense into thinking one hitter is going to attack the ball, when in fact, another hitter will make the final contact.

A couple of popular and simple plays to run are:

– STACK: This is where the middle hitter will go in for a 1 set, and the outside hitter will stack behind them waiting for a higher 2 set. The blocker will not know if the middle or outside hitter is going to contact the ball, often leaving whoever makes contact the freedom to swing without a block. *Note, this play only works if both hitters assume they are going to be set; always being ready to hit is the key to running a successful play

– CRISS CROSS: This can be done with either the middle and outside or the middle and right side. One option is for the middle to run a 31 and the outside to run a middle 2. The other option is for the middle to run a slide and the right-side hitter to shuffle left to hit the middle 2. The middle blocker defender will often follow the middle hitter to try and block them. However, their sets are going to be fast-paced with chase-type footwork. This will leave the middle zone free for either the outside or right-side hitter to hit a hard, higher set 2.

5. Perfect your setter dump!

Because the setter’s main job is to set up hitters for big swings and hard kills, they often forget that they are an integral part of every offense. If a setter can become proficient at all the formats mentioned above (watching for defense bunching and refining their setter form), they can begin to place the ball over the net themselves if the opportunity is available.

Once a setter reads the ball off their passer and glances through the net to see where the blockers are going, sometimes they’ll catch a glimpse of an open spot on the court. This is when you attack! Set your feet up under the ball as if you are going to set one of your hitters, then simply drop your right shoulder and set the ball over the net (making sure to keep the ball lower than the height of the pin) and allow the ball to drop on the other side of the court. This is a great option when the setter is setting from the back row (Rows 1-3).

If a team is running a 5-1 (1 setter and 5 optional hitters) then when that setter gets to row 4, 5, and 6, they become a front-row hitter and can now attack the ball over the net. Passes that are high and tight are great options for setter attacks. Passes that force the setter to move out of their target; pushing them into the zones between middle and pin hitters, are also great openings for a setter to get a kill.

Another great setter dump option is to leave the ground with your hands up as if you’re going to jump set a hitter, but instead, you’ll move your right hand around to cup the front of the ball and wrist-flick it quickly over the net to drop in the top corner of the defender’s court.

It’s a no-brainer that the setter is the heart of any volleyball team’s offense. And we are often in awe of how flawlessly they can put a ball up off an out-of-system pass. But if you impart the tricks above, you can increase your offensive effectiveness 10-fold, getting the win and all the accolades that come with it.

The Zone and Flow State

Before diving into mental skills training, let’s understand the Zone and Flow states and why they are essential for volleyball players.

The Zone

The Zone, often called the “mental sweet spot,” is where athletes perform at their peak, with unwavering focus, movement, and confidence. When in the Zone, time is not felt. Players become completely absorbed in the game, free from distractions. It feels like being “in the groove” and performing effortlessly.

Flow State

Flow, created by psychologist Mihaly Csikszentmihalyi, is similar to the Zone but has broader applications across various sports, activities, and life. Flow occurs when you are entirely focused on an activity, losing track of time, feeling a deep sense of satisfaction, and performing at your best.

Mental Training Techniques

Here are some essential mental training techniques to help you excel in volleyball and pave the way to the Zone or Flow state. To strengthen your focus and resilience, consider integrating these two main aspects into your mental training exercises:

Breathing Exercises -Deep, rhythmic breathing can help you stay calm and focused under pressure. Practice controlled breathing during timeouts or between plays.

Pressure Situations Practice– Simulate high-pressure situations during practice sessions. Create scenarios where your team is trailing or tied, and you must execute critical plays.

Training Techniques

Mindful Breathing

How to Do It: Find a quiet place to sit or lie down. Close your eyes and take slow, deep breaths. Focus your attention solely on your breath. Inhale for a count of four, hold for four and exhale for four. As you breathe, let go of any distracting thoughts and bring your intention back to your breath. Do this whenever your mind wanders.

Purpose: Mindful breathing helps reduce anxiety, calm nerves, and enhance concentration during high-pressure moments on the court. It will help you visualize better.

Imagery and Visualization

Visualize yourself performing at your best. Imagine every detail, from serving a perfect ace to making a crucial dig. Visualization enhances confidence and creates a mental blueprint for movement and routine success.

How to Do It: Before practices or matches, find a quiet space. Close your eyes and vividly imagine yourself performing at your best. Visualize specific scenarios, such as a perfect serve or a crucial dig. Pay attention to details like the sounds, sights, and emotions for success.

Purpose: Visualization enhances confidence, boosts self-belief, and mentally prepares you for challenging situations. It develops positivity.

Positive Self-Talk

Replace negative self-talk with positive affirmations. Believing in yourself and your abilities boosts confidence and minimizes self-doubt.

How to Do It: Monitor your inner dialogue during practice and games. When you have negative thoughts, think positive affirmations. For example, replace “I can’t do this” with “I am capable, and I’ve trained for this.”

Purpose: Positive self-talk boosts self-confidence, minimizes self-doubt, and maintains a constructive mindset during adversity. It is essential for goal setting.

Goal Setting and Mental Imagery

Set clear, achievable goals for yourself and your team. When you have goals, you have a sense of purpose, direction, and motivation. Helping you stay focused during matches.

How to Do It: Set specific performance goals for each practice or match. For instance, you may aim to achieve a certain percentage of successful passes or serves. Before the game, visualize yourself achieving these goals successfully.

Purpose: Goal setting combined with mental imagery keeps you focused, motivates you to strive for improvement, and can minimize mistakes.

Coping with Mistakes

Embrace Failure as Learning. Understand that mistakes and failures are part of the game. Instead of dwelling on them, use them as opportunities for growth. Analyze and understand what went wrong so you can improve. Keep emotions in check. Avoid getting overwhelmed by frustration or anger, as these emotions hinder performance.

How to Do It: Practice letting go of mistakes quickly. When you make an error during practice or in the game, consciously acknowledge it, accept it, and then shift your focus to the next play. Avoid dwelling on past mistakes.

Purpose: This exercise helps you build resilience and prevents one mistake from affecting your performance in subsequent plays. It will help avoid developing pressure, stress, and fear. Don’t focus on your mistakes during the game; otherwise, they will focus on you. If you make a mistake, let it go. Don’t let mistakes intimidate you. Instead, get motivated. Think about how you will dig or spike the ball perfectly next time. This is an essential aspect of sport.

Pressure Situations Simulation

Visualization can build confidence and prepare you mentally for high-pressure scenarios.

Practice visualization techniques to see yourself successfully handling pressure situations. Learn stress-reduction techniques such as deep breathing and progressive muscle relaxation. Managing anxiety and pressure is vital for staying composed in high-stress situations.

How to Do It: Exposing yourself to situations before they happen enhances reactivity and relaxation. Preexposure creates less fear and stress in the future. During practice, recreate high-pressure situations. For example, simulate a game-winning serve and put yourself in that scenario. Practice your mental routines and strategies for staying composed under pressure.

Purpose: Simulations help you become accustomed to and more confident in dealing with critical moments during games.

Competitive Breathing

How to Do It: During practice games, intentionally elevate your heart rate through physical exertion (e.g., sprints, jumping jacks) and then practice calming your breath and heart rate quickly through controlled breathing. This mimics the stress-response-recovery cycle in games.

Purpose: Competitive breathing helps you manage stress and recover mentally after intense moments on the court.

Mental Rehearsal for Game Plans

Mentally rehearse your game strategy and actions. This prepares you for different scenarios, allowing you to make split-second decisions effectively.

How to Do It: Mentally rehearse your team’s game plan and strategies before matches. Imagine yourself executing plays flawlessly and making correct decisions on the court.

Purpose: Mental rehearsal reinforces your understanding of the game plan, boosts confidence, and helps you make quicker decisions during matches.

Some other aspects that help improve mental skills and enter the Zone.

Physical Fitness

Good physical shape and stamina ensure that you have the energy and endurance needed to sustain high-level performance throughout a game or match. Fatigue can be a significant detractor from Flow as it can lead to lapses in concentration and reduced physical capabilities.

Concentration

Train your ability to stay focused on the game. Block out distractions and maintain unwavering attention to the task at hand.

Mindfulness

Practice mindfulness techniques to stay present and fully engaged in the game. Mindfulness can help you enter the Zone by reducing distractions and enhancing concentration. This helps to stay present. Incorporate mindfulness meditation into your training. It can improve your ability to remain present, enhance self-awareness, and reduce performance anxiety.

Pre-serve Routine: Create a consistent pre-serve routine that helps you reach the right mental state before every serve or receive. This routine can include deep breaths, positive self-talk, or visualizing a successful play.

Adaptability

Circumstances on the court are highly variable. Therefore, develop the ability to adapt to change physically, mentally, and emotionally. Whether adjusting to the opponent’s tactics or coping with a string of unfortunate events, being adaptable to adjust and change will make a significant difference that can lead to a W.

Team Communication

Effective communication with teammates fosters trust and cohesion. A cohesive team is likelier to enter the Zone together, as the energy and focus are shared.

Enjoy the Game

Remember to have fun and enjoy the process. Passion for the sport can naturally lead you into the Zone or Flow state.

It’s All About Balance

It’s essential to strike a balance because balance is where you get better, stronger, and improve the most. Balance is the key to opening the door to the Zone and Flow. For example, physical fitness is critical to boosting performance. However, overexertion or over-training forces performance, diminishing your results and taking you out of the Zone Flow state. Flow often occurs when the challenge level matches your skill level. Forcing performance by trying too hard can disrupt that balance. Trusting your training, focusing on the process, and letting your skills flow naturally is essential.

Recommended Reading

Instant Strength to run faster, jump higher, enhance reflexes, and boost agility.

Balanced Body to develop alignment, mobility, stability, and flexibility.

Eat to Win to develop the nutrition of a champion.

Blended Bliss to learn how to create delicious and healthy smoothies for after practice and games.

Subscribe to my YouTube channel, Balanced Body, to learn secrets, methods, and training tips. Balance is the key to maximizing your performance

Knowledgeable coaches, trainers, and parents should focus on drills that are not only skill-specific but also fun and focused on building coordination in younger athletes.

Drills should be short, focused, and basic. The young athlete is building a foundation to help them grow in the sport. Nowadays, more so than in the past, children do not play as they once did. The play was a natural way for boys and girls to develop balance, coordination, and confidence. In today’s society, many kids sit behind screens versus playing in the yard or neighborhood park. It may take some time to develop proprioception and coordination.

For young athletes starting in volleyball, there are six basic, foundational drills that can help solidify skill and prepare the athlete for more advanced work and avoid injury.

Beachball Volleyball

This is an excellent tool for young athletes just starting with volleyball. Instead of using the traditional ball, use a medium-sized beachball. The larger, lighter, and softer beachball can help new athletes handle form, passing, and reaction. The beachball will move slower than a traditional volleyball, allowing athlete time to react, get into proper form, or move the ball and call it. This can also be an effective tool to work on big bumps or smaller/controlled bumps.

Popcorn Ball

This is a drill in which the athlete can work on passing to themselves with one arm. Have the athlete hit the ball twice on one arm, then switch to the other arm. Keep alternating between the arms for 2-3 minutes. A progression for this would be a small bump followed by a big bump. This drill can be done with the team, or easily at home.

Triangle Drill

Have three players form a triangle, standing several feet apart from each other. One athlete will hit while two are tossers. The player will shuffle to the side until they are in front of a tosser. The tosser sends the ball to the player who bumps the ball back and quickly shuffles to the other ball tosser. As soon as the first tosser catches the ball, the other tosser should begin. This will test the player’s speed and reaction, as well as how to plant their feet and hit the ball to a target.

Solo Passing

This drill can be done alone. All the player needs is a volleyball and a solid wall surface to work from. Begin passing the ball close to the wall. Slowly back up, creating longer and longer passes. Then move back in close. The athlete can also try using a single arm.

Solo Setting

The athlete will begin setting the ball close to the wall and slowly move back, creating distance. The athlete can move in and out for 2-3 minutes. Have them perform with double or single hand as well.

Serve Relay

A challenge for newer volleyball athletes is moving after they serve. Often a player will serve, then stand back and watch the action. Have the athletes create a single file line on the serving line. The first player in the line will serve when they hear the whistle. As soon as they serve the ball, they must sprint to catch the ball and return it to the next in line. If the player’s ball does not go over the net, or ends up out of bounds, the server try again before they can hand it off to the next in line.

When working with young athletes it is important to stick with simple drills to help improve endurance, coordination, focus, and sport-specific skills. There are dozens and dozens of drills – all beneficial – but working on a few simple drills can help keep the young athlete focused and not overwhelmed. Remember, they will have many years to progress.

Let’s review what a libero is and how to develop the skills.

What is a Libero- The Defensive Dynamo

The libero is a specialized defensive player who has been a game-changer, elevating the level of play by adding a strategic component to volleyball. The libero position was introduced to volleyball in the early 2000s to improve the sport’s overall quality. It became apparent that introducing a designated defensive specialist was perfect for maintaining long rallies that would be more exciting and entertaining for the fans.

This specialized role paved the way for liberos to showcase their defensive talents and skills.

Defensive Specialist

The primary role of a libero is to excel in defensive play. They are responsible for receiving serves, passing, and digging the ball to prevent it from hitting the ground.

Back-Row Player

Liberos are only allowed to play in the back row, which means they cannot perform attacking actions from the front row, such as spiking or blocking. They can, however, perform back-row attacks (attacks made from behind the ten-foot line).

Distinctive Jersey

Liberos wear a different colored jersey than the rest of the team, usually in a contrasting color, to quickly identify them on the court.

They do not Rotate.

Unlike other players who must rotate positions clockwise when their team wins the serve, liberos have a specific replacement procedure. They enter and exit the game without regard to the rotation sequence. This allows them to maintain their defensive position.

Passing Skills

Liberos excel in passing skills, ensuring accurate and controlled ball distribution to the team’s setter. This enables the setter to create scoring opportunities for the team’s attackers.

Quick Reflexes

Liberos need quick reflexes and agility to react to fast-paced spikes and serves, making precise passes and digs.

Communication

Effective communication with teammates is essential for a libero. They often call the shots on whether to pass or let a ball go out of bounds, and they coordinate with other players for coverage.

Steady Demeanor

Liberos are known for their calm and composed demeanor on the court. They handle the pressure of defending against powerful attacks and serve-receive situations.

Game Changers

A skilled libero can be a game-changer, as they are instrumental in preventing the opposing team from scoring points with their defensive prowess.

It’s crucial to acknowledge and value the central position of liberos within the game. They bear the critical duty of shielding the backcourt as the ultimate defensive barrier against the opponent’s assaults. Their rapid reflexes, agility, and keen decision-making render them an irreplaceable component of every volleyball squad. They are the guardians of the backcourt.

How to Strike with Precision

Liberos play a vital role in enhancing the overall quality of play by specializing in defense and ball control. Becoming a proficient libero in volleyball requires skill development, mental preparation, and a strategic understanding of the game.

Here are some ways to develop defensive techniques and strategies to excel in the libero position:

Perfect Passing and Digging Techniques

Practice passing and digging skills regularly. Work on your platform (forearms) passing technique to ensure accurate and consistent ball control. Focus on correct body positioning, the angle of your platform, and timing when passing and digging. To improve your reflexes and control, practice digging various attacks, including hard-driven spikes and off-speed shots.

Footwork and Agility

Develop quick footwork and agility to move efficiently in the backcourt. Work on your lateral and diagonal movements to cover the court effectively. Practice diving and rolling techniques to reach balls beyond your immediate reach.

Anticipation and Reading the Game

Train your ability to anticipate the opponent’s attacks by reading hitters’ body language, positions, and tendencies. Study the film of your opponents to understand their offensive strategies and individual player preferences. Improve your court awareness to position yourself in high-probability defensive zones.

Serve/Receive

Focus on your serve-receive skills to handle various serve types, including float, topspin, and jump. Work on your platform angle and accuracy to consistently direct the ball to the setter.

Communication

Develop strong communication skills to direct your teammates on the court effectively. Be vocal in calling balls in or out and in identifying potential threats. Establish clear and concise signals or calls for your teammates to understand your intentions.

Mental Toughness

Cultivate mental resilience to handle high-pressure situations. Practice maintaining composure during critical moments in a game. Work on your ability to recover quickly after a mistake or unsuccessful play. Mental toughness is crucial in the libero position.

Defensive Drills

Engage in a variety of defensive drills, both solo and team-based, to simulate game situations and improve your skills. Include drills that challenge your reaction time and ability to read the game. Work on reactionary skills and observe your teammate’s body positions when spiking the ball.

Game Analysis

Review game footage to analyze your performance and identify areas for improvement. Seek feedback from coaches and experienced players to gain insights into your strengths and weaknesses.

Physical Conditioning

Maintain excellent physical fitness to ensure you have the stamina and endurance required for long matches. Include strength and conditioning exercises for sport-specific movements to improve agility, speed, and explosiveness. For example, deep squats and lunges.

Work on your hip mobility and flexibility. The better your range of motion, the faster you can move into position. For example, Cossack Lunges and Duck Walks.

Remember that becoming an exceptional libero takes time and dedication. Consistent practice, a thirst for knowledge, and a love for the game will help you develop your defensive techniques and strategies.

Recommended Reading for Athletic Development

If you want to develop your strength, speed, power, and explosiveness, check out the book Instant Strength.

Check out the book The Balanced Body to develop your mobility and flexibility.

If you want to learn how to eat better and healthier for athletics, check out the book Eat to Win.

Cone Drill:

The cone drill is a simple yet effective agility exercise. Set up cones in a straight line and have the player weave in and out of them as quickly as possible.

T-Drill:

Set up cones in a T-shape, with one cone at the top and two cones on each side. Have the player start at the top cone and sprint to one of the side cones, touch it, then return to the top cone. Repeat on the other side.

Lateral Shuffle:

Have the player stand with their feet shoulder-width apart and shuffle laterally to one side, touching the ground with their outside hand. Repeat on the other side.

Side-to-Side Jumps:

Set up cones about a foot apart in a straight line. Have the player jump from one cone to the other as quickly as possible.

Box Drill:

Set up four cones in a square shape, with about 5-10 yards between each cone. Have the player start at one cone and sprint to the next, then shuffle sideways to the next cone, backpedal to the next, and then sprint back to the starting cone.

Tuck Jumps:

Have the player stand with their feet shoulder-width apart and jump as high as possible, bringing their knees up to their chest before landing.

Zig-Zag Drill:

Set up cones in a zig-zag pattern and have the player run through them, changing direction quickly at each cone.

Star Drill:

Set up cones in a star shape, with one cone in the middle and four cones surrounding it. Have the player start at the middle cone and sprint to one of the outer cones, touch it, then return to the middle cone. Repeat on each of the outer cones.

Quick Feet Drill:

Have the player stand with their feet shoulder-width apart and quickly tap their feet on the ground as if they were running in place.

Figure 8 Drill:

Set up cones in a figure 8 shape and have the player run through them, keeping their body low and changing direction quickly at each cone.

Incorporating these agility exercises into a volleyball player’s training routine can help improve their performance on the court. These exercises can help players react more quickly to the ball, change direction more efficiently, and maintain their balance while making plays.

It is important to note that agility exercises should be performed with proper technique to prevent injury. Players should start with a proper warm-up and gradually increase the intensity of the exercises over time. Resting and recovering adequately between training sessions is also important to prevent overuse injuries.

In addition to agility exercises, volleyball players should also focus on other aspects of their training, such as strength training, plyometrics, and cardiovascular conditioning. A well-rounded training program can help players develop the physical and mental skills necessary to excel on the court.

In conclusion, agility exercises are essential to a volleyball player’s training routine. These exercises can help players improve their reaction time, change direction more efficiently, and maintain their balance while making plays. By incorporating these 10 agility exercises into their training routine, volleyball players can improve their performance on the court and take their game to the next level.

Volleyball hitters need to jump high to carry out a successful attack hit. Volleyball blockers need to jump high to resist the opposite team’s attacks. Attacking and defending positions also need to be good at reacting to jump and shuffle quickly. Jump training needs to be a key part of a volleyball training program. Both blockers and hitters should do their best to increase their vertical jump and their ability to land properly and move with more coordination.

Try these 5 jumping and landing drills for volleyball athletes that can be done at home with no exercise equipment.

It is important to note that you need to have prerequisites of strength, stability, and deacceleration skills to jump higher and move more explosively. To be most effective, these should be done in conjunction with a strength and conditioning program that incorporates stability drills, strength training exercises, and mobility drills.

Altitude Landings

Before you even start working on advanced jumping drills, you need to be able to land properly. The altitude landings will help you develop landing mechanics and teach you how to land in an athletic position. Landing drills will train your body to properly absorb large amounts of force properly and build deacceleration strength, reducing the risk of lower-body injuries. Perform depth drops falling off in front and off the sides of a box. You can progress this exercise by adding the height of which you are falling or adding additional weight like a medicine ball. Focus on sticking the landing and holding the landing position for 3 seconds with your knees wide and chest tall.

Lateral Bound & Stick

Bounding is a huge component in many sports, not just volleyball. Lateral bounds are used to help build explosiveness and the ability to transfer force. It also will test how well you can absorb force from landing on one leg. This drill is great for all positions. As with the rest of our jumps, focus on sticking the landing on each rep. Each jump should be for height and distance, not speed.

Rotational Vertical Jump to Stick

Like any vertical jump variation, you are simply jumping for maximum height on each repetition and focusing on a good landing position after each rep. Adding the slight 45-degree turn mimics the slight rotation you experience during the hitting motion. This jump will help you practice body control both during the jump and as you land. Use your arms with your legs to help produce a better-sequenced jump.

Long Jumps

The long-jump is an excellent exercise focusing on the maximal extension of your arms and legs. Start with performing single reps, focusing on maximal distance, and sticking the landing—each jump is considered its own repetition. Walk back to the starting jump position to allow for a minor bit of rest to ensure maximal effort on each jump. Use the hands to help provide momentum to achieve maximal distance. Stick the landing the best you can, and land in a good athletic position practiced in the altitude landings. Once you’ve mastered the single long jump, try to add another rep to the equation. This is an excellent progression that focuses on timing and sequencing your arms and legs together, which is great for outside hitters and opposites.

Depth Jumps

Depth jumps are great jumping exercises for interior positions that block like middle hitters. It’s also an excellent drill for defending positions like the libero, who need to react quickly to spikes. This drill focuses on minimal ground contact time and develops the calves and Achilles stretch-shortening cycle used for more reactive jumping. Focus on jumping quickly like the ground is covered in hot lava. Emphasize your arms to aid in momentum.

All these questions and more are essential during this reflection period because, for sports camps to grow in numbers and in popularity, players and coaches alike need a balance of work, rest, and activities.

When planning each sports camp, breaking down each day, each session, and each hour, as a coach, our primary focus is, of course, the skill set. Learning and implementing our sport and creating competitive players is our ultimate goal. We like to start with the basics of a passing platform, arm swing, and footwork in volleyball. We’ll then move into the difference between defense, offense, and serve to receive before eventually shifting into the 6-on-6 competition environment.

The trickiest thing about a summer volleyball camp is condensing a season’s worth of skill sets into one short week. For this reason, we keep a camper-to-coach ratio of 8-1 and break up each day into three sessions with laser-focused skill work. This format ensures each camper has ample time to master the skill and form within that set before moving on to the next.

No matter their age or skill level, after a day full of multiple practice sessions that have coaches hammering them on their form, arm swing, footwork, and competitive play, even the best player in the camp will burn out before they hit the halfway point. So how, then, do we keep them engaged, keep them moving between drills while having fun? We play volley games!

Over the years and after dozens of fall seasons and camps, I’ve come up with a few key volley games that I like to use to keep my players moving, engaged, and communicating with their teammates while keeping their heart rate up and their reflexes on point. But the secret is, they have no idea about any of that because all they know is how much fun they’re having!

Volley Games

1. Serving Amoeba – This volley game is a fun way of teaching spot serving and team cheering, and quick movement.

Start by splitting your group in half to create two teams. Put each team at opposite end lines with a ball cart. Choose one team member to sit (cross-legged) on the court on which their team will be serving.

I like to start by sitting them in one spot on the court. This is often where the setter lives and can help put a team out of the system when chosen as a serving spot them. Once their teammate is sitting cross-legged, and everyone on each team has a ball in hand, the whistle is blown to commence serving. *Note, all players on each end line are allowed to serve at once.

The object is to serve at your teammate over the net and for her/him to catch the ball without getting up or moving. If a player serves and their teammate catches the ball, the server then sprints under the net, sits next to it, and links arms with that player. As more players hit the girls/guys sitting, the “amoeba” grows on the court, making it easier to hit someone sitting down.

The team is the first to have all their players sitting and linked wins. At this point, the losing team will run for punishment while the other team shags the balls. Punishments vary for each age level, from 10 sit-ups to 6 full-court sprints.

I’ll usually play 2-3 rounds of this game, changing the spot the first sitter begins on the court with each game. I would advise always to include one spot and a short spot like 2, 3, or 4.

Another variation, depending on age, is to allow the younger players to serve from the court. The idea is to create a competitive yet fair game that includes all ages and levels.

2. Volleyball Relay – This volley game is a sprinting game that incorporates teamwork.

Begin by splitting your group into teams of 8 or 10. You can adjust this to play with as little as 6 or 7 players on each team, but it’s more fun with 8 or 10.

For this example, we’ll assume we have two teams of 10. Put both teams at one end line in single file lines. Teams must be even, so if you have an uneven number, the team with less will need one player to go twice.

Place ten balls at the opposite end line from each team. Once the players are lined up, and the first runner is chosen, the whistle is blown. The first player from each team must sprint down to the other end of the court, pick up one ball and run it back to the next player waiting in line. That second player takes that one ball, sprints down, picks up a second ball, then turns around and runs back to the third player in line. Handing off both balls, the third player must sprint and pick up the third ball, and so on.

The object is to somehow get all ten balls back across the original end line without dropping any.

*Note, players are allowed to help stuff balls under jerseys, shorts, etc., from the team end line. But the player whose turn it is cannot be helped down at the end line where the balls are.

Players must remain behind the end line, do not let them cheat by inching up to get closer to the player running back with balls.

All ball transfers must take place behind the end line. If a player drops the ball in transit, they cannot kick the ball toward their team. The ball must be picked up and carried across the line.

A helpful tip is to have the players sit down behind the end line after their turn. This way, the coach/ref can see how many players there are left to run. The first team to get all 10 of their balls back across the team end line wins!

3. Shipwreck – A personal favorite, this volley game will sharpen their listening skills, reflexes, and teamwork

This game works best with larger groups, so obviously, it’s a great game for summer camp and best when combining multiple teams.

Start by spreading the entire group out on a single boundary line so everyone can see the coaches and you can see them.

Start by teaching them the commands. This game is played by the coach calling out specific commands (similar to Simon Says), and the players need to complete an action to each command. Like Simon Says, there are tricks and ways that players will be eliminated.

We use the volleyball court’s boundaries for this game, which the players cannot go out of. We call this the “ship”. For extra-large groups, it’s best to use a bigger “ship” as a basketball court.

Unknown Commands:

A: Captain’s coming – All players must stop in their tracks and solute and yell, “Aye-Aye, Captain!” They must remain in this form until the coach yells, “At ease”. *Trick players by giving a command before giving the “at ease” command. This will always cause some players to break their solute, thus getting eliminated.

B: Port or Starboard – Define a left and right side of a court and tell the port and which is starboard. When you call this command out, the players must run to that line. Whoever is last to the line is eliminated. *Trick them by pointing in the opposite direction of the command. Some players will pay attention only to hand signals rather than words.

C: 3-men in a boat – 3 players must sit front-to-back in a row in a single file line and pretend to be rowing a boat.

D: 4-men in a boat – same as above, but with four players. Any players seen scrambling without being in a boat are eliminated, as are any boats with more or less than the number called.

E: Starfish – 5 players must sit on the ground with all their feet touching in a circle. The shape this creates with the space inside the legs is a star.

F: Lighthouse – 2 players join and create a roof with their hands, while a third player goes underneath and turns around and around like the bulb inside a lighthouse.

G: Man overboard – 1 player must get on the back of another player as they pretend to scan the seas for the missing crew.

H: Beached whale – each player must get down on the ground, on their belly, all legs and feet up off the ground as they make weird squealing sounds.

I: Jellyfish – 3 players sit on the ground with their backs together, legs and arms out in front of them, wiggling like a jellyfish.

J: Swab the deck – All players must pretend their sweeping or mopping the deck.

K: Bomb’s Away – Players crouch down on the ground in a ball, protecting their heads. Coaches then toss balls in the air or bounce a ball against the floor in the direction of a group of players. If a ball touches a player, they’re out.

Coaches must be quick to catch late players rushing to find a group or partner or players who are late to get into a motion, form, or direction. Any outliers must be quickly eliminated.

Because elimination happens so quickly, I usually have a coach or two working for the eliminated group off to the side doing core exercises. Coaches will stop players in exercises like planks, sit-ups, leg lifts, Russian twists, and scissor kicks outside of the central game court. Players who are eliminated must join the core exercise group. Just be sure to tell the group ahead of time where to go once eliminated from the game.

These three and many other volley games like them are a fantastic way to break up a monotonous drill or a session heavy in repetition. These games tend to revive my players while bringing fun, laughter, and smiles to the court.

The very first thing that comes out of my mouth is always: vertical training. Increasing your vertical consists of building up your leg and core muscles and perfecting your arm swing and timing.

The following five workout movements, if done consistently, are guaranteed to increase the height of your jump in only a matter of months.

1. SQUATS

Squats are one of the most dynamic, beneficial, and universal workouts an athlete can have in their routine. Targeting the glute and quadricep muscles and squats can also improve your hip mobility and strengthen your calf, hamstring, and oblique muscles.

For starters, squat workouts help to improve your “explosive strength”. This is basically the rate of force your body can leave the ground. The muscles that squats target are integral to that speed. To further this rate of growth, try lifting the weight faster on the way up but slower as you lower back down. And always continue to increase the weight as you begin to feel it getting easier.

Another great squat fact is that doing them correctly and regularly helps drastically reduce the risk of knee and ankle injuries while also increasing your bone density, specifically in the spine and lower back!

2. BOX JUMPS

Box jumps are a great way to increase your vertical jump. When completed utilizing a volleyball arm swing, they can amplify your explosiveness off the ground and allow you to reach higher.

Begin jumping from the ground to the first step on a staircase. Lower your body, bending your knees, so your quads are parallel with the ground, arms stretched out behind you, elbows locked.

Next, swing your arms up high, launching your feet off the ground, landing on both feet at the same time on the step. Be sure to try and land on the stair with your entire foot on the step. Step down and repeat three sets of 15.

As your vertical increases, move away from the stairs and onto a 16” box, then to a 21” and higher and higher as your strength increases.

3. MIXED JUMP EXERCISES

Varying your jump types, direction, and movements are a great way to increase your vertical. Always keeping your body guessing and never becoming complacent will help you to become stronger, faster, and more powerful.

Try alternating from squat jumps to broad jumps. Be sure to incorporate your arm swing to get as high and go as far as you can with these. Do three sets of 10 jump pairs (squat jump, then broad jump).

After a short rest, try adding in a 180-degree jump to the sets, and then if you dare to take it to the next level: tuck jumps!

4. LUNGES

Balance is a massive aspect of vertical training. Training your legs individually is a great way to ensure each leg’s muscle structure is targeted efficiently.

Variations of this exercise that will benefit volleyball athletes are: raised single-leg lunges, where your front leg steps to a low platform. Once your foot is flat on the platform, ground your heel in and shove back explosively. Reset and repeat. You can also add a couple of low-weight dumbbells in each hand as you complete your lunge sets.

5. LEG PRESSES

Almost all the jump training exercises can be done at home, outside, at the track or wherever you find space to do so. However, there is one gym machine that has been directly linked to an increase in verticals, and that is the leg press.

Because this machine places your body in a controlled position, you can add more weight than you would originally be able to squat, on rack or freely.

Be sure to press down through your heels and not your toes for the full effect of the movement.

When completing all these exercises, be sure that when bent, your knees are never crossing over your toes; this will protect your knee tendons from strain.

Make sure you rest between sets and hydrate. And most importantly, challenge yourself! Add on an extra set, utilize resistance bands, dumbbells, and a higher platform. Push yourself (safely), and you will always be rewarded in the end!

At its core, volleyball is broken down into six body placement and motions: passing frame, setter hands, approach footwork, arm swing, serving form, and court transition steps. These are the foundations of the sport, the platforms upon which all skills are built.

Let’s break them each down so that you, as the athlete or coach, can ensure you are learning and teaching these skills correctly. If done accurately, the sky is the limit for your future all-stars!

Passing Frame

– Start with your feet slightly wider than shoulder-width apart

– Bend your knees to about a 45-degree angle

– Hold one arm out straight; elbow locked, and make a fist with your thumb laying straight on top

– Straighten your other arm out and wrap that hand around the other fist, placing your thumb parallel directly next to your other thumb.

– Lean slightly forward with your weight on your toes

When passing the ball, the ball should make contact with your open forearms halfway between your elbows and your wrists.

It’s imperative to take every pass with your body low to the ground. Rarely will a ball ever come perfectly to your passing platform, so you must move your feet to position yourself slightly under and behind the ball.

Ensure your weight is forward by taking a slight step in the direction you want the ball to go as you contact the ball. A ball passed on your heels will usually go straight up above you or, if hit hard enough, could bounce off you and spin backward.

Setter Hands

– Hold both in front of you, palms facing out, all ten fingers spread wide

– Bring your thumbs and index fingers together to create a diamond

– Elbows out

– Position your body under the passed ball

– As the ball starts to drop, bring your hands in the diamond pattern towards the ball, contacting it around where your forehead meets your hairline

– Push the ball up, using only your fingers: extending your arms and locking your elbows

– Ensure the ball is fully supported and cradled by both sets of fingers so that the outcome is a ball that is not spinning

Successful setters use their legs to drive the ball high into the air so that the hitters can attack it

Tips for becoming more comfortable setting: Set against a wall, lay down on your floor or bed, and use a heavier “setter’s ball” to practice.

Approach Footwork & Arm swing

– If you are a righty: the footwork is Left, Right, Left. However, some will say it in the cadence of Left_____Right Left or Left_____Right, Together. For Lefty arm swingers, start with the right foot.

– The first step is what we call a “directional step”, meaning you step towards the set. Some sets sail wide; some are short, some are high, some are tight to the net, etc. It’s important that the hitter waits to see how the ball leaves the hands of the setter in order to know which direction to place the first step

– The next step is a LARGE right step where the heel should dig into the court. The reason for this is so that we stop our forward momentum and begin the vertical jump

– The last step is what we call the “closing step” this step should land parallel to the right foot, essentially “closing the approach” as your arm swing drives your body up into the air, ready to swing and hit.

– To jump high and complete an aggressive contact with the ball, the arm swing is an important aspect.

– Timing of the arm swing: As you launch your body into the heel-digging right step, throw both your arms back. As the left foot closes the footwork, swing your arms up above your head and ready your hitting arm to swing at the ball.

The best tip to remembering this footwork is to say it in your head every time you complete the motion until it becomes muscle memory. As a high school player, I’m not ashamed to say I say repeated “left___right left” in my head every time I went to hit until I was a Sophomore. It helped accelerate my rate of speed, timing, and aggressive contact behind the ball.

Serving Form

– It’s imperative to first find a pre-serve routine. Whether it’s two bounces of the ball, a quick ball spin in your hands, or a small air toss before catching it again, find a routine that you follow each time right before you serve.

– For righties: stand with the ball in your left hand held out straight in front of you (if you’re a lefty, just switch to the opposite hand but continue to follow all the same instructions)

– Stand with your left foot slightly in front of the right, with your weight on your back foot.

– Hold your right hand up, elbow slightly above your right ear

– Step and toss at the same time. The toss should be high enough for your right arm to reach high and swing, making contact at your highest point

– As you transfer your weight from your back right foot to your front left, drag the toe of your right foot.

– Reach high and swing your arm from your shoulder as fast as you can.

– Allow your arm to swing down alongside your body (do not swing across your body)

For those just starting out, start close to the net. As you begin to improve, you can move farther and farther back until you are behind the end line.

To gain more power, use your hips and shoulder to thrust more force behind the ball.

Ensure your palm is open wide and make contact with the ball using your entire palm.

Court Transition Steps

No matter where you are on the court, there is a specific set of steps that will get any player from one point to the other quickly and efficiently.

– The footwork is as follows: “Open, crossover step, pivot” Yet another cadence I repeated in my head as I moved around the court in my early days

– This footwork is used as a hitter transitions off the net back to the 10-foot line to hit and when a back row DS or Libero moves from base defense to hitter defense. No matter which player you are in that scenario, the footwork is the same.

– The “Open” step: open your hips and step with the leading foot so that the toes point in exactly the direction you want to end up.

– The “Crossover” step happens when the other leg then crosses over the opposite (pointing) foot

– The “Pivot” is the final step where your weight is shifted to turn and face the net, ready to either hit or defend against a hit.

These three steps have been scientifically proven to cover the largest amount of ground in the fastest way possible to position the player ready to immediately complete the next skill.

Learning and mastering the basics of volleyball can be daunting and can leave your head spinning when it comes to remembering all the tiny details, steps, and movements. That’s why it is imperative to continue practicing each step exactly as they are listed so that they eventually become a physical reflex. Once they are second nature, you can move on to focusing on jump timing, ball placement, setting different positions at different tempos, and more. Stick with it, and don’t give up! The more a player practices these foundational movements, the closer they’ll get to them becoming a reflex.

And always remember, every great volleyball star, Olympian or Pro once started in this exact place, learning and repeating their fundamentals until the day they too conquered them.