How to excell running for volleyball trials?

Suicides and shuttle runs are likely to be part of your volleyball tryout. Speed is important for a volleyball player, due to the need to quickly move around the court. The endurance needed to be a runner is also an important aspect. To prepare for the rigors of volleyball tryouts, there are a variety of running drills you can practice. Ideally, you should train for running all year long.
Step 1
Invest in quality running or volleyball shoes. Your shoes should fit snugly in the heal and have a finger's space between the tip of your shoe and your longest toe. Shoes should not be worn down or damaged. Shoes that are too small, too big or damaged can inhibit your athletic performance and place you at risk for injury.
Step 2
Warm up before engaging in any form of exercise, including volleyball. The National Academy of Sports Medicine says a warm-up should be five to 10 minutes long and can include activities such as brisk walking, jumping rope or using an elliptical machine. Stretching should follow your warm-up. When stretching -- for running -- pay close attention to your feet, ankles, calves, hamstrings and hips. Stretch for five to 10 minutes.
Step 3
Work on your endurance. Building your endurance can improve your running. The National Academy of Sports Medicine recommends 30 minutes of cardiovascular exercise per day, or 60 minutes if you are under 18. Run or jog daily.
Step 4
Run the stairs. Improve your ability to run as well as your agility -- ability to quickly change directions and maneuver -- by running stairs. Take five to 10 minutes to run stairs at your high school stadium or another location in your city with a significant number of stairs.
Step 5
Strengthen your legs. Perform lunges, squats and leg presses to build muscle in your legs. The National Academy of Sports Medicine recommends 30 minutes of strength training two to three times a week.