An adult recreational volleyball team poses for a picture on a beach in Los Angeles.

Volleyball Drills for Improving Your Game

In this month’s blog edition, we decided to talk to a few LASportsNet adult volleyball league in Los Angeles coaches to see if they had any tips to help you improve your game. Well, they were stoked to give us their input. In fact, they came up with some drills to improve your fundamentals. 

Dynamic Stretching

Warming up is non-negotiable, folks. Start with some dynamic stretching to get the blood flowing. Think about leg swings, arm circles, and high knees. These movements will energize your muscles and prep you for the intensity of the game.

Passing Drill

This is one of our favorite warm-up drills. First, get yourself a practice buddy. Pair up and stand 10 or so feet apart from each other. Make sure to keep your arms straight and use your legs to push the ball upward and in the direction of your partner. At LASportsNet, we use this drill before games all of the time.  

Serving Drills

Every set begins with the serve, so you need to learn how to get one down. In fact, great serves set the stage for winning in our adult volleyball league in Los Angeles. Our coaches suggest the “Target Serve Drill.” 

Here’s how it goes. Set up cones or targets on the opposite side of the net and try to hit them with every serve. Hitting these spots is almost impossible to defend once you get into live competition. 

Hitting Volleyball Drills

Volleyball is all about out-scoring your opponent, right? You need to know how to spike. That’s why our adult volleyball league in Los Angeles coaches came up with the “Approach and Swing Drill.” 

Here’s how it’s done. Practice your three-step approach and focus on your arm swing. Jump high and snap your wrist when hitting the ball. Repeat this drill to build muscle memory and improve your attack. This one is a lot easier when you have a setting partner. 

Blocking Drills

Blocking is crucial for a solid defense. The “Solo Block Drill” is perfect for this. Stand at the net while a partner tosses the ball over. Jump and try to block the ball back. Focus on timing and keeping your hands over the net. This drill will enhance your reflexes and blocking technique.

A smiling group of adults during a co-ed indoor volleyball league game in a gym in Los Angeles.

Agility Ladder

Volleyball is all about speedy — even cat-like — reactions and quickness toward the ball. That’s why we suggest boosting your quickness with an agility ladder. Use it for:

  • High knees 
  • Side steps
  • Hops 

This drill will boost your agility and speed on the court.

Core Strength

A strong core is essential for any volleyball player. Incorporate planks, Russian twists, and bicycle crunches into your routine. A solid core will improve your balance and power during games.

Static Stretching

After all of these years and advancements in physical therapy and athlete recovery, one of the best tools is still static stretching. You absolutely need to cool down your muscles after going through all of your practice drills. Use static stretching to relax your muscles. Try to hold each stretch for about 30 seconds. 

Hydration and Rest

Don’t forget to stay hydrated and give your body the rest it needs. Drinking water and getting enough sleep are key to muscle recovery and overall performance.

Why Choose an Adult Volleyball League in Los Angeles?

Joining an adult volleyball league in Los Angeles isn’t just about the game. It’s about community, staying active, and having a blast. You’ll meet new people, improve your volleyball drills skill, and enjoy the excitement of volleyball.

For more tips and techniques, check out this guide from USA Volleyball. Also, if you’re curious about the health benefits of playing sports, this Mayo Clinic article is a great read.Join our adult volleyball league in Los Angeles and use the drills outlined by our coaches to your game to a higher level.

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