speed training

Question
hey scott, i'm a 15 year old female setter who needs to speed up in order to get to the balls on time.  if you have any drills on speed training, please tell me.  thanks!

Answer
First thing before doing anything I recommend here, make sure you check it out with your doc.

To get quicker there are two things you can do that will both make your faster and stronger.

The first is hit the weight room and start working your legs and buttocks by doing squats and other good leg excercises.  You need to build up the muscles that will get you the speed you need.  

Then you need to also work in one to two days a week of sprinting.  Doing line drills on the court and really pushing yourself is a great way.  Or just going out and running 40 yard dashes like the football players.  The key is that you do three to four sets of sprints and make sure you keep that attitude up and push yourself.

If you do this you will not only be faster, but less prone to injury and should be able to jump higher.

Hope that helps.