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Strength & Power drills

Drills you can run at practice.

Team drill
Core Stability Dig Series
Run at practice

Strength & Power

12 minutes
Core Stability Dig Series
Strength & Power
Legend
Player
Player movement
How It Works

Build the core stability required to maintain a solid digging platform while moving, diving, and extending in multiple directions.

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What You Need
open gym spaceyoga mat (optional)
Your Focus

A weak core causes platform collapse during digs because the arms, trunk, and legs cannot function as a unified unit.

1
Set Up

Exercise 1, Platform plank: Hold a forearm platform position (arms extended in dig shape) while in a plank, maintaining flat back. 3 x 20 seconds.

2
Run The Rep
A.
Exercise 2, Side plank hip dip: Side plank with the top arm extended in platform position; lower hip to floor and return. 3 x 10 each side.
B.
Exercise 3, Sprawl and recover: From standing, fall forward onto hands, sprawl flat, push up, and return to ready stance. 3 x 8.
3
Check It

Tight core equals a stable platform, squeeze your belly

Goal

Success is keeping your platform flat and aimed after a moving dig, core stability means the ball doesn't spray off at a random angle.

Helpful Cues
Tight core equals a stable platform, squeeze your bellyDon't let your hips sag in the plank, body is one rigid lineYour arms are locked; your core is what keeps them locked
UPLVL IT

Add a 5-pound wrist weight to the platform plank and side plank to increase resistance.

Source: USA Volleyball IMPACT Coaching Program
Solo drill
Vertical Jump Development Protocol
Run at practice

Strength & Power

12 minutes1-2 Players
Vertical Jump Development Protocol
Strength & Power
Legend
Player
Player movement
How It Works

Increase standing and approach vertical jump through a structured plyometric and strength sequence tested against the net.

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What You Need
volleyballnetjump measure (tape or Vertec)
Your Focus

A higher vertical jump increases blocking reach, attack contact point, and jump serve velocity.

1
Set Up

Week 1–2: Depth drops, step off an 18-inch box, land, immediately jump vertically. 3 x 10.

2
Run The Rep
A.
Week 2–3: Approach jumps, 4-step approach with maximum arm swing, touching a height target at the net. 4 x 8.
B.
Week 3–4: Single-leg jump squats, squat on one leg to 90 degrees, explode up, land controlled. 3 x 6 each leg.
3
Check It

Depth drop, land and go, don't pause

Goal

You're there when your standing vertical improves measurably by the end of the protocol, track it, see the work pay off.

Helpful Cues
Depth drop, land and go, don't pauseArm swing adds 4–6 inches to your jump, use it every timeMaximum effort on every rep, 80% effort gives 0% improvement
UPLVL IT

Add a weighted vest (5% body weight) to approach jumps and squat jumps in weeks 3 and 4.

Source: USA Volleyball IMPACT Coaching Program
Team drill
Live Hitting Sequence
Run at practice

Strength & Power

12 minutes
Live Hitting Sequence
Strength & Power
Legend
Player
Defender
Ball
Player movement
Ball path
How It Works

Execute a high-volume attacking sequence in a game-realistic setting with varying sets and defensive reads.

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What You Need
volleyballnetfull courtcones for targets
Your Focus

Elite attackers must perform under fatigue while making rapid adjustments to set location, height, and tempo.

1
Set Up

Setter stands at position 2/3. Passer sends balls to setter from the back row.

2
Run The Rep
A.
Attacker runs continuous approaches in position 4 (outside), 2 (right side), and 6 (back row) in rotation.
B.
Setter varies the set: high ball, quick set, back set, attacker must adjust approach timing accordingly.
C.
Defender (or coach) attempts to dig; attacker aims for open zones on the court.
3
Check It

Read the set early, start your approach off the setter's hands

Goal

It's real when you make decisions mid-air about where to hit based on the defense, not pre-decided before you jumped, but read as you go.

Helpful Cues
Read the set early, start your approach off the setter's handsStay aggressive, take risks in practice to earn consistency in gamesControl your arm swing on the line shot, don't over-swing
UPLVL IT

Add a full defensive team; score the drill as a mini-game.

Source: USA Volleyball IMPACT Coaching Program
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