One Man Volleyball Drills

Performing drills by yourself can help improve your volleyball game outside practice.
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Volleyball is fast-paced and requires coordination, upper and lower body strength and conditioning. Practice is often done as a team or in small groups. Practicing alone can prove to be difficult, but one person can have an entire training session with just herself and a volleyball.


Lunges strengthen your lower body, which is essential to performing well in volleyball. No matter what position you play -- passer, setter or hitter -- you should always use your legs to help propel the volleyball. To do a lunge, start by standing with your feet shoulder width apart. Put your left foot one stride in front of you and bend at the knee. Your right heel should come off the ground, and only the ball of your foot and your toes should be touching the floor. Go down until your left knee is bent at a 90 degree angle. Hold for a count of three, then reverse the motion to go back to the standing position. Then switch legs by placing your right leg in front of you and bending at the knee.

Vertical Sets

All players on the volleyball court need to be able to perform an overhand pass, or set. For this exercise, toss the ball straight up in the air. Move your body to get directly underneath it and bend your legs. Place your hands about 6 to 8 inches above your face, palms up. Your thumb and forefingers should form a triangular window just above your forehead but should not be touching. When the ball comes down, push it straight up with just your fingers. Follow through by allowing your hands to go all the way up and out as you straighten your body. If you accidentally set the ball in one direction, take it as an opportunity to practice moving to the ball. Follow the ball, get under it, and try to set it again. The goal is to be able to set the ball over and over again, standing as still as possible. You can also perform this drill using a forearm pass.

Volleyball Jump Training

Jump training will strengthen your lower body and increase your vertical jump. To begin, you will need a platform that is 1 to 2 feet off the ground that can hold the weight of your body. Start by standing next to the platform, with your arms at your sides and your feet shoulder length apart. Bend your knees and jump onto the platform. Step back down, stand up straight and repeat 10 to 15 times. To mix it up, try jumping and landing with just one foot.

Lateral Hop and Hold

In volleyball, you must be able to move quickly, then stop and get into a proper position to hit the volleyball. The lateral hop and hold makes players hop, then regain balance. Stand on your right leg, with your knee bent slightly. Hop laterally to your left leg. Try and regain balance without using your right leg. Bend your left knee slightly and hop back to the right leg. Repeat 10 times on each leg. As you strengthen your knees, ankles and legs, try to jump farther and higher.

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