Agility is the ability to move your body quickly and efficiently into a position of your choosing. In volleyball this means getting into the right place at the right time to play a shot. Players often have to dodge, duck and dive to make successful plays and the better their agility, the better they will be able to do this. Training for agility involves performing activities that mimic the demands of the sport including jumping drills, playing shots from awkward positions and multidirectional running, jumping and sprinting.

Power is your ability to generate strength at high speeds and is very important in volleyball. The volleyball net for men is 2.43 meters (7' 11 5/8”) and 2.24 meters (7' 4 1/8”) for women, so players need leg power to be able to jump high enough to block and smash the ball during play. Hitting the ball with plenty of heat requires upper body power. Power is commonly developed by performing variations of the Olympic lifts, plyometrics or jumping exercises and by training with medicine balls.

Squatting or lunging down low to return volleyball requires limber limbs -- properly called flexibility. Tight muscles do not stretch readily and, if stretched too quickly or too far, may become injured. Flexible muscles are more elastic and capable of greater ranges of movement. Flexibility is developed by stretching, particularly developmental stretches held for 30 seconds or longer.

To play continuously for an extended period of time requires good muscular, aerobic and mental endurance. Endurance is best developed by performing sub-maximal or lower-intensity activities for long periods of time.