agility training

[flooman]

not sure if this thread should go in this forum but we'll give it a shot :P

does anybody have any good agility training programs they wanna give me?
i'm trying to get ready for volleyball and i'm probably gonna be playing back row so i need quick reactions or at least quick feet. if i could get my vertical leap increased as well that'd be a huge plus

thanks for the help

[Adonis]

Start a weight training program with emphasis on hip extension. When you start playing include lots of external rotation work in your program.

The best agility training for volleyball, will be playing volleyball.`

[poppajohn]

My players have always gotten great agility and footspeed gains from speed ladder work- either buy one, or lay out a tape ladder on the floor- hopefully ten meters long- work on getting the feet through it, multiple patterns, get a little creative or look online for speed-ladder/agility ladder routines.
For quick jumping, we've done well with jumping two footed, across a bench- side to side- miss and it hurts. Helps elevation as well as conditioning.

[flooman]

adonis, what kind of exercises would include hip extensions and external rotations?