If you are a setter and you want to work on your overall quickness and jump height, this workout is for you! These setter-specific drills can be done with or without a net and ball, and will help you develop the speed you need to get to more balls and be a better all around player.
This is a general warm up for your whole body. Follow along with this video to master the whole sequence. It will take a few tries to get it right but once you've got it committed to memory it goes quite quickly.
This portion of your warm up should leave you feeling loosened up so you can move on to higher intensity movements that may be a part of your specific warm up. One round may be enough, depending on your fitness level. If not, repeat as needed.
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Perform a minimum of 5 on each side before moving on, 8 is ideal.
In a pushup position, bring one knee up and put it down between your hands with your foot out to the side. Sink your body weight onto that leg so that you feel a stretch in your glutes. Hold for 1-2 seconds and return to the pushup position.
Perform 8-10 on each side.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Keeping your arms out to either side and your feet stationary, twist into a lunge position in either direction. This movement can be done quickly. Search for a stretching sensation in the front of your thigh on your back leg by ensuring you rotate well to either side and remain tall through your back.
Do 5-8 on each side.
Tip your whole body forward while standing on one leg - keep only a slight bend in your knee. Keep your body in a straight line from your head down to your foot while going down until you feel a stretch in the back of your leg. Make an effot to keep your shoulders and hips from rotating to the side.
Perform 5-8 on each side.
Sit on your heels. Keeping a straight spine and a tight core, lean back in a controlled manner to the limit of your strength and/or flexibility. Return to the starting position and repeat.
This exercise can be done with your toes tucked up toward your shins or with your feet pointed; choose the right level of difficulty for you.
Complete 2-3 sets of 5-10 repetitions if it's a part of a workout. If this is in your warm up, reduce your effort level a little bit and complete 1-2 sets.
Lying on your back with your knees bent and feet on the floor, lift your toes so only your heels are in contact with the ground. Without overextending your back, lift your hips up to form a straight line between your shoulders and your knees.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Begin in position 4, as if you were in serve receive. Sprint as quickly as you can, then come to a stop as fast as you can in your setting position. Go to position 1, again, setting up as if you were in serve receive. Sprint to your setting position again. Repeat, alternating between starting in 4 and 1.
The focus of this drill is on developing speed. So emphasize sprinting quickly and also coming to a stopped, balanced position in a fast and efficient manner. You may want to work with a coach to figure out the exact footwork pattern that works best for you.
Do 2-3 sets of 4-5 sprints from each position (8-10 total), before resting for 2-3 minutes. You can shorten the rest period or increase the repetitions if you would like to work on endurance, but to develop speed and power you rest enough to feel fresh at the start of every set.
You may choose to place cones on the ground to mark your starting positions. This drill can be done without a volleyball court by estimating the starting position and your setting base position by the net.
You can also pair this drill with actual setting by having a partner toss a ball for you to set after each penetration.
This drill is intended to develop the lower body power to shuffle quickly to the net, then jump vertically to intercept a tight pass.
Start well off the net and challenge yourself to cover a good distance with your shuffle movement before jumping as high as you can, tight to the net. Talk to your coach if you need help with specific footwork to help you do this efficiently, or just do your best to be fast and powerful.
Do 2-3 sets of 6-10 repetitions at a time, resting for 2-3 minutes in between sets. You can shorten the rest period or increase the repetitions if you would like to work on endurance, but to develop speed and power you rest enough to feel fresh at the start of every set.
This drill is even better if you have someone who can toss or pass a tight ball for you to set. It can also be done without a real net, either in open space or with a rope of some kind strung up to mimic the net.
Focus on speed and jump height while you swing block. Block in both directions if your position requires it.
Do 4 blocking movements in each direction (8 total), fully resetting to your base position in between repetitions. Rest for 2-3 minutes in between sets to be as fresh as possible for the next one. Do 2-5 sets before moving on.
Having an attacker on a box on the other side of the net is a great way to make this more game-like, but it can be done solo or even against a wall. The focus of this exercise it to develop speed and power, but building skill can easily be done simultaneously.
If you don't know how to swing block, study the video, talk to your coach for some tips, or do whatever blocking movement you have been taught already - the key is to challenge yourself to move as explosively as you can.
Begin in your defensive ready position in position 1 or 5. Drop back to defend the line, then run forward and dive to defend a tip. Your partner can either hit at you down the line or tip short to make you dive. You might want to start with the attacker alternating between hitting and tipping, while advanced players should have the attacker choose at random to keep you guessing.
This can also be done without a ball, to work on quickness and defensive footwork: https://youtu.be/i46rWs-jTe4
Do 2-3 rounds of 5-8 cycles, resting 90 seconds to 3 minutes in between. Less rest is better for endurance, and longer rest is better to keep you fresh and more ready to work on speed and quickness.
Keeping your palms off the floor and supporting yourself with only the pads of your fingers, do a regular pushup. If that's too difficult, try doing a pushup with your knees on the floor or simply holding a plank position.
Aim for 2-3 sets of 5-15 pushups, with 90 seconds of rest in between sets.