[SPEED & AGILITY]

PHASE ONE

[WEEKS 1 - 2]

Linear Quickness & Rhythm

The initial phase focuses on training the nervous system for speed and establishing a fast, consistent rhythm. Drills are primarily linear, emphasizing quick foot turnover and minimal ground contact time. This includes exercises like Fast Feet and Line Hops. This foundation improves an athlete's straight-line acceleration and helps prepare the lower legs for higher impact work later in the program.

PHASE TWO

[WEEKS 2 - 4]

Lateral Stability & Change of Direction

This phase introduces lateral movement and controlled resistance to build stability. By using equipment like low hurdles and resistance bands, the athlete trains the muscles responsible for side-to-side motion (abductors and adductors). Drills like Lateral Band Walks and Ickey Shuffle increase an athlete's ability to quickly load and push off laterally, which is crucial for defensive shuffles and blocking footwork in volleyball.

PHASE THREE

[WEEKS 5 - 6]

Volleyball-Specific Agility

The final phase integrates multi-directional agility into patterns directly relevant to competitive play. This includes movements requiring quick cuts, changes in direction, and explosive pursuits, such as the Figure-Eight Run and the Cross-Over Pursuit Drill. The goal is to maximize the speed and efficiency of movements critical for approaching the net, defending, and transitioning quickly on the volleyball court.

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