AGILITY TRAINING

1
AGILITY TRAINING Agility is simply the ability to
decelerate and change direction. This is a key
component of volleyball. It is important to focus
on the proper mechanics and decrease wasted
motion to enhance your ability on the court. As
mentioned in the plyometric section, when
decelerating to change direction it is important
to be in the proper position of sinking and
pushing the hips back, knees over the mid point
of the foot, and shoulders over the knees. This
position will enhance your ability to change
directions quicker and decrease the chance of
injury. Also when changing direction it is
important that the eyes and head initiate the
movement with the shoulders and hips following.
Let the hips and shoulders follow the eyes. All
drills should be performed with full recovery
between sets. Do not round off cuts. Sink your
hips, focus on the proper mechanics and explode
out of the cuts. Do not be out of control. Focus
on the proper body mechanics and give max effort
for each repetition.
1 4 Cone
Drills (10 Yard Box)
1 Sprint, Sprint, Sprint, Sprint A. Can also
begin drill by facing backward and turning over
one shoulder to simulate movements on the court
B. Can also begin drill standing sideways using
a crossover step to simulate movements on the
court
Start/Finish
2
2 Sprint, Diagonal Backpedal, Sprint, Diagonal
Backpedal, Sprint A. Can also begin drill by
facing backward and turning over one shoulder to
simulate movements on the court B. Can also
begin drill standing sideways using a crossover
step to simulate movements on the court
Finish
Start
3 Backpedal, Diagonal Sprint, Backpedal,
Diagonal Sprint
Start/Finish
4 Sprint around cone, Diagonal Sprint around
cone, Sprint around cone, Diagonal Sprint around
cone A. Can also
begin drill by facing backward and turning over
one shoulder to simulate movements on the court
B. Can also begin drill standing sideways using
a crossover step to simulate movements on the
court
Start/Finish
3
5 Diagonal Shuffle, Sprint, Diagonal Shuffle,
Sprint
Start/Finish
6 Sprint, Carioca, Sprint, Carioca, Sprint
A. Can also begin drill by facing backward and
turning over one shoulder to simulate movements
on the court B. Can also begin drill standing
sideways using a crossover step to simulate
movements on the court
Finish
Start
4
3 Cone Drills (Cones Are 5 Yards Apart)
7 Pro-Agility A. Can also begin drill
by facing backward and turning over one shoulder
to simulate movements on the court B. Can
also begin drill standing sideways using a
crossover step to simulate movements on the court
Start/Finish
8 Sprint, Sprint, Sprint A. Can also
begin drill by facing backward and turning over
one shoulder to simulate movements on the court
B. Can also begin drill standing sideways
using a crossover step to simulate movements on
the court
Start/Finish
9 Shuffle (Right), Sprint, Sprint
Start/Finish
5
10 Sprint, Backpedal, Shuffle A. Can
also begin drill by facing backward and turning
over one shoulder to simulate movements on the
court B. Can also begin drill standing
sideways using a crossover step to simulate
movements on the court
Start/Finish
11 Shuffle, Sprint Backpedal
Start/Finish
12 Backpedal, Sprint, Backpedal
Start/Finish
6
13 Backpedal, Shuffle, Sprint
Start/Finish
14 Sprint, Crossover Run, Shuffle A.
Can also begin drill by facing backward and
turning over one shoulder to simulate movements
on the court B. Can also begin drill
standing sideways using a crossover step to
simulate movements on the court
Start/Finish
7
Ladder Runs (Cones Are 10 Yards Apart)
15 Sprint all the way through - Start
from both sides
Finish
Start
16 Sprint, Shuffle, Sprint, Shuffle -
Start from both sides
Finish
Start
8
17 Diagonal Backpedal, Shuffle, Diagonal
Backpedal, Shuffle - Start from both
sides
Finish
Start
18 Shuffle, Sprint, Shuffle, Sprint -
Start from both sides
Finish
Start
9
Short Shuttle (Cones at 0, 5, 10 Yards)
Mark off 10 yards, with cones at 0, 5, and 10
yards
Start/Finish
1 Straddle the middle line with feet
hip-shoulder width apart and a lowered center of
gravity. Turn and sprint to the right 5 yards,
touch the line with your right foot, turn back
and sprint 10 yards, touch the line with your
left foot, turn and sprint back through the
middle line. Alternate the direction in which you
start
2 Straddle the middle line with feet
hip-shoulder width apart and a lowered center of
gravity. Shuffle to the right 5 yards, touch the
line with your right foot, turn back and sprint
10 yards, touch the line with your left foot,
turn and sprint back through the middle line.
Alternate the direction in which you start.
4 Straddle the middle line with feet
hip-shoulder width apart and a lowered center of
gravity. Shuffle to the right 5 yards, touch the
line with your right foot, shuffle back 10 yards,
touch the line with your left foot, shuffle back
through the middle line. Alternate the direction
in which you start.
Colgate Agility (Cones Are 10 Yards Apart)
Start/Finish
Mark off 10 yards, you will run a total of 60
yards. Sprint 10 yards, turn either way and
shuffle back 10 yards, turn and sprint 10 yards,
then turn the opposite direction of your initial
turn and shuffle back 10 yards, backpedal 10
yards, then sprint through the starting line
10
Short Suicide (Cones At 0, 5, 10 Yards)
Mark off 10 yards, with cones at 0, 5, and 10
yards
Start/Finish
1 Start on the end line in a staggered stance
and a lowered center of gravity. Sprint to the 5
yard line, touch the line with your right foot
and sprint back to the end line touching with
your left foot, turn and sprint to the 10 yard
line, touch the line with your right foot, turn
back and sprint 10 yards. This drill can also be
started with your back to the cones to simulate
turning and reacting over the shoulder to one
side or the other. Make sure you practice turning
over both shoulders.
2 Start on the end line in a staggered stance
and a lowered center of gravity. Sprint to the 5
yard line, touch the line with your right foot
and backpedal back to the end line touching with
your left foot, sprint to the 10 yard line, touch
the line with your right foot, backpedal to the
start/finish line.
X Drill (10 Yard Box)
1) Sprint, Sprint, Sprint, Sprint
Start/Finish
11
Clockwork Drill
Set up cones 5 yards out from a middle cone at
12, 3, 6, and 9 positions of a clock
Start/Finish
Sprint up to 12 and backpedal back to center,
Shuffle out to 3 and back, Backpedal back to 6
and sprint back to center, Shuffle out to 9 and
back
T Drill (Cones are 10 yards apart)
Start
Finish
Sprint, Shuffle, Sprint, Shuffle, Backpedal
- Start from both sides
12
Agility Ladder Drills
HIGH KNEES
START
Burst
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LATERAL SHUFFLE
START
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ICKY SHUFFLE
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START
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Burst
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SCISSORS
START
2nd
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1st
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Burst
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TWO IN/TWO OUT
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START
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Burst
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HOUR GLASS
START
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Burst
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LATERAL TWO IN TWO OUT
START
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SLALOMS
START
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Burst
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TRIPLE STEP
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START
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Burst
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