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Schedule: High Frequency is Key
Perform this program 3 times per week for 15-20 minutes, ideally after her dynamic warm-up but before the main strength or volleyball practice.
Goal: Improve foot speed, rhythm, and ground contact time. (2-3 sets of 30 seconds per drill)
Fast Feet (Banded)
Speed & Glute Activation. Lift feet minimally off the ground against the resistance. Pumps arms quickly.
Place resistance band above the knees
Line Hops (Forward/Backward)
Jump forward and backward over the line, keeping feet together. Be light and fast.
ALI SHUFFLE
Stand on one leg. Rapidly tap the opposite foot forward and backward as quickly as possible, maintaining balance.
QUICK TOE TAPS
Use the lowest stair/step. Quickly alternate stepping up and down, barely touching the foot to the ground on the step. Maintain rhythm.
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