In volleyball, we pass, hit, block, and serve… but almost nobody trains shadow drills.
Yet if you look at top tennis players like Alcaraz or Sinner, shadow drills are a must in their training. They build perfect movement, timing, and confidence — all without the ball.
So why don’t we do them in volleyball? Let’s change that.
Here are 5 volleyball shadow drills every player should do 👇
1️⃣ Reception Shadow Drill
Shuffle side to side, move forward and back — all while staying low and ready.
Focus on reacting like you’re reading a real serve. Quick, intense, and controlled.
2️⃣ Setter Shadow Drill
Start in defense → sprint to the net → simulate setting to zone 4 → cover for a tip.
This builds smooth transitions and automatic rhythm.
3️⃣ Outside Hitter Shadow Drill
From defense to approach to cover to block — one fluid sequence.
It mimics the full workload of an outside hitter and trains quick transitions.
4️⃣ Middle Blocker Shadow Drill
Fake a block, retreat, perform an approach, then simulate coverage and a quick set.
Perfect for developing explosive movement and fast reactions.
5️⃣ Serve Shadow Drill
No ball needed. Practice your toss, jump, and arm swing rhythm.
Repeat until every motion feels automatic.
💡 Shadow drills look simple—but they sharpen your footwork, timing, and reactions like few other exercises can.
Next time you’re at practice (or even at home), spend a few minutes shadowing your movements. You’ll feel smoother, faster, and more confident on the court.
👉 Want to level up your hitting game? Check out my Next Gen Hitter program — where we go beyond shadow drills and build full hitting systems, power mechanics, and pro-level attack strategies.