29.5’ x 29.5’—each half of the court. Compact. Most team sport athletes hit their max sprint velocity at 35-45 yards. So…what should performance training look like for volleyball players?
Sprint. Jump. Throw. Be athletic—be explosive.
Sprinting IS a plyometric. Build fast-twitch muscle fibers, sharpen the central nervous system, target shorter ground contact times—be FAST. Acceleration, yes, COD, yes, open agility in tight spaces, yes. But, visualize: first think of the drive patterns and GCTs of early acceleration and then picture the springs to get up on a second jump for the roof or the quicks to get down and dig the sneaky dump ball. Very different.Â
Time 10-yard accelerations, time 10-yard flying sprints—assess where you need to individualize or bucket your athletes. Tier your jumps, make every rep count. Track vertical jumps, broad jumps, RSI. Measure progress, adjust to season phases. Train the game.
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