To be a successful volleyball player you must be able to execute a quick first step and often a second or third step, as for example, in beach volleyball. This means you must be able to get started from a ready position and move as quickly as possible to get to the ball. Many players call this quick feet, but this is a misnomer. It is not how quickly you can move your feet, but how quickly you can move your thighs. They determine where your feet end up. Thus the hip joint actions determine where and how far you will be able to go with the feet. One of the most common actions in a volleyball game is forward movement as quickly as possible to get to the ball. To improve this action, you should do the knee drive exercise. Place an ankle strap around the lowermost shin with the attachment ring behind you and then attach rubber tubing as in the Total Athlete System™ set to the ankle strap. Attach the other end of the tubing to a stationary object behind you approximately knee-high with the attachment strap. Assume a standing position and hold onto a stationary object or person on the opposite side of the leg in action. Raise the shin of the leg with the ankle strap until it is level to the ground and the thigh is behind the body as far as possible. Be sure there is tension on the tubing in this starting position. Inhale and hold your breath as you pull the thigh through until it is approximately 45-60 degrees to the vertical. As you pull the thigh through, bend the knee so the shin remains level throughout the driving phase. Then return to the initial position, exhale, get yourself ready again and repeat. Do not do the movement continuously. Do each repetition separately, concentrating on maintaining an erect body position as you drive the thigh forward. When first starting, do the exercise at a moderate rate of speed through the entire range of motion. Concentrate on exercise execution and how it feels rather than doing the exercise as quickly as possible. As you become proficient, gradually increase the speed of movement, especially the beginning part of the movement. In other words, when you start you should feel great tension on the hip flexors (the muscles responsible for driving the thigh forward) with the leg behind the body and the body erect. Then forcefully and quickly contract the muscles to drive the thigh forward, keeping the shin level. When you complete approximately 10-15 repetitions with one leg, repeat with the other leg.