Volleyball players need to be strong and powerful with the ability to react and change direction quickly in order to be successful on the court. Ladder drills are an effective way to strengthen the lower body and improve footwork.
Performing ladder drills with our KB Quick Step Agility Ladder can promote increased power, balance, agility and quick footwork all in the same workout. Adding resistance by wearing Kinetic Bands while you perform the ladder drills will help maximize your results by activating more muscles, building hip strength, and improving hip stability as well as quick feet, speed and agility. The resistance provided by the Kinetic Bands fires the muscles in the legs, hips and glutes the entire time the athlete is in motion and provides a great cardio workout benefit as well.
During each ladder drill sequence we have our athletes hold the volleyball to help them stay focused, keeping the head up, and anticipating the action on the court. Many athletes perform ladder drills with their head down, but we focus on keeping the head up, driving the legs, moving the feet quickly and preparing to react to game situations.
Immediately upon completing the ladder sequence, we work on footwork and change of direction, heading right into a volleyball specific move such as hitting, blocking, setting or digging. Having your athletes drive through the ladder drills with speed and control, then decelerate and go right in to a volleyball specific move is a great way to maximize your training time and benefits. You will see and feel the difference right away.
We suggest performing ladder drills in all directions, including backwards, to work on improving your multi-directional movement.
Perform 2-3 sets of each ladder sequence resisted (with the Kinetic Bands)
Perform 1-2 sets of each ladder sequence un-resisted (without Kinetic Bands)