There’s a reason why the New Mexico State volleyball team is 139-25 in the last five years. They work on quickness.

According to Aggies strength and conditioning coach, Tony McClure, quickness has been a key component to their success, because “the first team to the ball usually wins.” Here are some of McClure’s dos and don’ts for v-ball quickness drills.

Do
•    Perform quickness drills twice a week year-round
•    Be explosive and quick through drills
•    Get your hips as low as possible when you change direction
•    A dynamic warm-up before performing any drill
•    Reaction, start and stop, and quick feet drills
•    Rest at least 45 seconds between reps

Don’t
•    Turn your quickness drills into an aerobic activity
•    Perform drills without doing a dynamic warm-up
•    Go through the drill straight-legged
•    Just go through the motions; this will lead to injury
•    Perform any drill longer than 10 seconds
•    Train quickness after lifting