Ultimate Conditioning Drills for Beginners

Intro:

Volleyball requires explosive power and endurance. These beginner-friendly drills build foundational fitness without overwhelming new players.

Essential Conditioning Program:

1. Cardio Pyramid (20 mins)

• 30 sec jump rope → 10 squat jumps → 20 high knees → Rest 1 min

• Repeat 5x, increasing intensity each round

2. Core Circuit (3 rounds)

• 30 sec plank holds

• 15 Russian twists (with medicine ball)

• 20 flutter kicks

3. Agility Drills:

• Lateral shuffle touches (touch floor each side)

• Backpedal sprints (focus on controlled deceleration)

Progression Tips:

• Week 1: 2x/week

• Week 4: Add resistance bands

• Week 8: Increase drill duration by 25%

Equipment List:

• $10 jump rope

• Yoga mat

• Cones (for agility courses)

Safety Note: Always warm up with dynamic stretches for 10 minutes before conditioning.