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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: Integrate quick linear, lateral, and rotational movement into volleyball-specific patterns. (3 sets of 4-6 reps per sequence)
Figure-Eight Run
Sprint in a figure-eight pattern around the cones, emphasizing sharp, low turns. Practice angling the body to cut quickly.
Court Taps
Mark four spots that mimic court positions (e.g., center court, left-front, right-back). Hitter starts in center, sprints to designated spot, taps the floor, and recovers to center.
Square Drill (Deceleration Focus)
Sprint forward, lateral shuffle, backward run, then lateral shuffle back. Focus on sharp, quick deceleration at each corner before changing direction (essential for blocking footwork).
Cross-Over Pursuit
Move laterally by using the crossover step (crossing one foot over the other), touching the ground outside each cone. This is the primary defensive pursuit step in volleyball.
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