Volleyball Workouts To Do At Home

There is a difference between being in shape and being in volleyball shape. Volleyball is a game of speed, agility, strength, and power. The following workouts are all things that you can do from the comfort of your home, and they’ll help you reach the needed level of fitness in no time.

Volleyball Warm-Up

Warm up with a cardio exercise, such as biking, jogging, or getting on a stair climber for 10 minutes. This will get your blood flowing and wake up your muscles. Then stretch, focusing on your shoulders, quadriceps, hip flexors, hamstrings, and calves.

Agility For Volleyball Players

Jump rope

Jump rope is an easy way to get a full-body workout — it strengthens the lower- and upper-body muscles — and it’s a great cardiovascular exercise.

One minute: two feet
One minute: single leg (30 seconds per leg)
One minute: crossover
One minute: speed

Repeat this series three times.

Lower Body Exercises For Volleyball


Perform four sets of 20 repetitions (10 per leg)

Lunges strengthen the glutes, hips, hamstrings, and quads. They also require the activation of calf, abdominal, and back muscles in order to stabilize the body during the exercise.

To do a lunge, stand up straight and extend your left leg out in front of you, lowering down into a split stance. Bend your back knee until it almost touches the ground. Your front leg should be bent at a 90-degree angle, with your knee right above your ankle. Push yourself back up and out of the pose using your front leg. Switch legs and repeat.

Body squat

Perform four sets of 10 reps

Squats require the use of the knees and hips. They target your back, glutes, hamstrings, and quads. There are many variations of squats. One of the simpler ones is to do a basic body weight squat.

To do this, stand evenly with your feet slightly wider than shoulder-width apart and cross your hands in front of your chest. Keeping your chest up, bend at the knees and lower toward the floor, stopping when you’ve reached the extent of your range of motion. Without letting your knees collapse in, push through your heels and extend your hips to stand up.

Romanian deadlift (RDL)

Perform four sets of eight per leg

Romanian deadlifts strengthen the glutes and hamstrings and increase flexibility and mobility in the hips, hamstrings, and lower back. To perform an RDL, hold a pair of dumbbells or a barbell, hinge at the hips with your knees slightly bent, pushing the hips back, while keeping your abs in and chest proud. At the bottom of this move, you should feel your hamstrings activate. Use the hamstrings and glutes to extend the hips and return to standing.

Wall sit

Perform three sets of 45 seconds

Wall sits strengthen your quads, hamstrings, and adductors. To do a wall sit, find a flat wall and press your back flat against it, then bend your knees until they reach a 90-degree angle, with your ankles directly under your knees. Hold for the entire 45 seconds.

Upper Body Exercises For Volleyball


Perform three sets of 10 repetitions

Push-ups are a compound exercise, meaning that they work multiple muscle groups at once. Push-ups strengthen your arms, core, chest, legs, and hips. To do a push-up, start in a plank position, then bend your elbows, lower your body to the ground, and push yourself back up. Engage your core to keep your body in a straight line as your lower down and push up.

Tricep dip

Perform three sets of eight repetitions

Tricep dips work the muscles on the back of your upper arms, as well as the pectoralis minor. To do a tricep dip, stand with your back to a low, flat surface such as a table or a chair. Keeping your body off of the object, place your hands on either side of your body with fingers pointing forward. With your back flat and knees bent at 90 degrees, bend your arms and lower your body toward the ground, then push yourself back up, keeping your elbows tucked tight to your sides.

Bicep curl

Perform three sets of 10 repetitions per arm

Bicep curls strengthen your deltoids, wrists, flexors, and biceps. To do a bicep curl, hold a dumbbell or kettlebell. Keeping the elbow tucked tight to your side, and raise the weight up to your shoulder. Slowly lower. You can do the same exercise with a band tied to a stable object.


Perform three sets of six repetitions

Burpees work your arms, chest, quads, glutes, hamstrings, and core. Begin standing up, then bend over until your hands touch the floor, and jump your feet back into a plank position. Hold the plank for a count, or do a push-up, and then jump your feet back to your hands and stand up. To make this harder, you can add a vertical jump after standing up.

Core Exercises For Volleyball


Perform two sets of 30 seconds each

Planks strengthen your arms, back, shoulders, glutes, and hamstrings. To do a plank, extend your feet behind you and and place your elbows under your shoulders, pushing against your arms and feet to lift your body up off the floor. Keep your back straight and hold.

Russian twist

Two sets of 30 seconds each

Russian twists work your obliques. To do a Russian twist, sit on the floor with your knees bent and feet flat on the ground. Lift your feet off the floor, bringing your knees toward your chest. Twist your torso from right to left, tapping your hands to the ground with each twist. You can make this exercise harder by holding a dumbbell, plate, or medicine ball.


Perform two sets of 45 repetitions

Crunches work the rectus abdominis, the midsection of your body. To do a crunch, lie flat on the ground, bend your knees to put your feet flat on the ground, put your hands behind your head, and contract your abs to curl up toward your knees. Don’t pull on your neck — only go as far as you can with the strength of your abs.

Leg raise

Perform two sets of 12 repetitions

Leg raises strengthen your interior hip flexors and lower abs. To do a leg raise, lay flat on the ground with your arms at your sides and bring your legs to hover six inches off the ground. Raise your legs up until they are 90 degrees from your torso, then slowly lower them back to a hover.

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Volleyball Training 101: A Program For Successful Players

A new course is available at Weik University on training for volleyball. Those interested in sitting through an easy course, no need to look any farther because class has just begun.

Everyone is guaranteed an “A” for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym and on the court/sand.

Chapter 1

Ever wonder what it takes to be successful volleyball player? It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This article will give you some insight on everything you need to know about training for volleyball.

Physiological Aspect

  • To play a successful game, a volleyball player needs endurance.
  • Muscle hypertrophy is not a huge factor in the game as compared to overall speed and agility.

Chapter 2

Injury Prevention

Everyone knows that along with success come a couple road blocks. Injuries unfortunately aren’t something that we plan for, but we can at least help prevent some injuries from happening.

Most Common Sites For Injury

  • Back
  • Shoulder
  • Elbow
  • Wrist
  • Ankle
  • Knee

Keys To Preventing Injuries

  • Warm-up/Cool-down
  • Flexibility
  • Strength training
  • Aerobic training
  • Anaerobic training
  • Sport biomechanics
  • Treatment of each muscle injury

If Injuries Occur Use The RICE Method To Treat

  • Rest
  • Ice
  • Compress
  • Elevate

Chapter 3: The Workout


Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins.

  • Slow jog or low-intensity stationary cycling

Workout Program

Off-Season 1: 3x A Week

  • Dumbbell Squat: 3 sets of 15 reps
  • Dumbbell Alternating Bench Press: 3 sets of 15 reps
  • Straight Arm Pulldowns: 3 sets of 15 reps
  • Dumbbell Front Raises: 3 sets of 15 reps
  • Reverse Flyes: 3 sets of 15 reps
  • Overhead Tricep Extensions: 3 sets of 15 reps
  • Dumbbell Bicep Curls: 3 sets of 15 reps
  • Jackknife Crunches: 3 sets of 20 reps
  • Oblique Crunches: 3 sets of 20 reps
  • External Rotation: 3 sets of 15 reps

Off-Season 2: 2x A Week

  • Dumbbell Lunge: 4 sets of 12 reps
  • Hip Bridges: 4 sets of 12 reps
  • Dumbbell Chest Flye: 4 sets of 12 reps
  • Dumbbell Pullovers: 4 sets of 12 reps
  • Dumbbell Lateral Raises: 4 sets of 12 reps
  • Preacher Curls: 4 sets of 12 reps
  • Tricep Pushdowns: 4 sets of 12 reps
  • Crunches on Stability Ball: 3 sets of 20 reps
  • Box Jumps: 3 sets of 10 reps

Pre-Season 5 Weeks Out: 2x A Week

  • Bench Press: 3 sets of 8 reps
  • Lat Pulldowns: 3 sets of 8 reps
  • Dumbbell Shoulder Press: 3 sets of 8 reps
  • Dumbbell Overhead Tricep Extensions: 3 sets of 8 reps
  • Crunches on Stability Ball: 3 sets of 15 reps
  • Jackknife Crunches: 3 sets of 20 reps
  • Jump Squat: 3 sets of 10 reps

In-Season Maintenance: 1-2x A Week

  • Lunges: 2 sets of 12 reps
  • Lying Hamstring Curls: 2 sets of 12 reps
  • Dumbbell Chest Press: 2 sets of 12 reps
  • Dumbbell Pullovers: 2 sets of 12 reps
  • Dumbbell Front Raises: 2 sets of 12 reps
  • Reverse Flyes: 2 sets of 12 reps


  • Upward Stretch
  • Shoulder Stretch
  • Hug Yourself
  • Kneeling Forearm Stretch
  • Hamstring Stretch
  • Quadriceps Stretch
  • Calf Stretch
  • Spinal Twist

Chapter 4: Conclusion

It is important throughout your training to continue to work on your game. Certain aspects of your game will change as you get stronger in the gym. You will find your upper body getting stronger and you are able to hit the volleyball faster and harder.

You will also notice that you are jumping higher than you previously could due to increasing your power in the gym. One thing that shouldn’t change (unless you get sloppy) is your biomechanics. You will have the same form on your bump/set/spike/serve as you did previously.

Continue to play even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quickly. Before you know it you will have done a few hours of cardio without even realizing it.

Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard.

Volleyball WorkoutsKey exercises and specific to training

Volleyball workouts are important for success in volleyball.

Low Impact Plyometrics

Plyometrics is a type of exercise that’s designed specifically to improve fast powerful movements.
Also referred to as jump training, plyometrics improves the function of the nervous system.
When performing plyometric movements, the muscles are loaded and then contracted in rapid sequence.
Fast change of direction movements improve the elasticity and innervations of the muscles and surrounding tissues.

Plyometric exercises result in volleyball players jumping higher, running faster, and hitting harder.
Low impact plyometrics are becoming popular exercises for volleyball players.
Performing a low impact plyometric workout at the beginning of volleyball practice will help improve court quickness and explosive power.
To make a big impact, volleyball workouts and practices should include at least 10 to 15 minutes of low impact plyometrics.
The following are example exercises…

  • ankle hops in place
  • front to back hops over a single cone
  • side to side hops over a single cone
  • one leg front to back speed drill over a line
  • one leg side to side speed drill over a line
  • two foot scissors dot mat drill
  • two foot round the world dot mat drill
  • continuous cone hops over consecutive cones
  • continuous sideways cone hops over consecutive cones

Bodyweight Circuit Training

Training using your own bodyweight as resistance is a great way to get in shape for volleyball.
The following exercises work your core while also strengthening key muscles.

  • ab wheel
  • push ups
  • physioball back extensions
  • reverse hypers on a bench
  • fluttering abs
  • push up position shoulder touches
  • push up position hips in
  • front plank
  • side plank

Core Training for Volleyball

Free Weights

Free weights are great for volleyball workouts.
Weight training with machines isn’t the optimal way to strength train for volleyball. Take advantage of any chance you get to workout using free weights.
Free weights, especially dumbbells, have many advantages over machines. The most important advantage is how the free weights make you work to stabilize the weight. Free weights are considered more “functional” because of how muscles work similar to being used in everyday life.

Strength Training for Volleyball

The following are great strength training exercises that involve free weights.

  • two leg barbbell RDL
  • single leg dumbbell RDL
  • two leg dumbbell front squats
  • single leg squats
  • alternating dumbbell bench press
  • pull ups
  • inverted rows
  • hip thrusts
  • physioball leg curls
  • glute ham raises

Important Tip for Volleyball Workouts:

It’s important to mention that there are different methods of strength training using weights.
Generally, the heavier the weight, the more you’re training for strength.
If you use lighter weight, you’ll need more repetitions. This type of training is more for developing muscular endurance.
To build strength, you need to focus on heavier weight, with fewer repetitions.
For example, let’s say you are peforming front squats.
If your workout consists of 3 sets of 15 repetitions, this type of training will result in improving muscular endurance and size, rather than increased strength.
To increase strength, the rep range should be between 1 and 8. With strength being the goal, it’s common for athletes to perform 5 sets of 5 repetitions for major lifts such as front squats, deadlifts, and the bench press.

Anaerobic Conditioning

Volleyball is much more anaerobic than aerobic.
You have likely had a coach make you run wind sprints at practice. This is a form of anaerobic conditioning.
An example of aerobic conditioning would be running 3 miles.
Generally, if what you’re doing is paced with no rest, it’s considered aerobic.
The majority of plays in volleyball involve quick explosive movements with some rest in between.
Therefore, the best way to train for volleyball is with anaerobic style of training.

The following are popular volleyball conditioning methods that involve anaerobic exercise.

  • low impact plyometrics mixed in with some speed and agility
  • volleyball approaches and block jumps
  • court suicides
  • 200 meter sprints

Volleyball › Volleyball Conditioning › Volleyball Workouts

Building Volleyball-Worthy Glutes And Quads

Though I’m no longer on the court, I still integrate the moves I learned during tough volleyball practices to intensify my workouts. As an athlete, my focus has been conditioning, endurance, and strength, which each of the following volleyball moves targets.

These moves will also help you build a killer bikini bottom. I incorporate them into my workouts for additional conditioning between working sets of my lower-body workouts. I don’t use them as a stand-alone leg workout.

1 Squat Hold

Squat as if you’re sitting back in a chair. Keep your feet shoulder-width apart and your knees behind your toes. All your weight should be on your heels. I like to go low enough for my hands to touch the ground.

This is a common stance during a volleyball match when you’re defending a play. This move targets your thighs, hips, glutes, and quads—just don’t make the rookie mistake of bending with your back.

“These moves help build a killer bikini bottom.”

Aim to hold this for 30 seconds, and increase your time progressively. Not only will move this help build leg strength, steadily increasing the duration of the hold will build endurance!

For a beginner I recommend 3 sets of 30 seconds. More advanced trainees should try 3 sets of 1 minute. This is a great move to use on your current leg training day.

2 Towel Pushes

Let me tell you, cleaning is hard work! Before every practice, my team and I would perform towel pushes—basically polishing every inch of what felt like an endlessly long court.

It turns out buffing floors makes for a buff body. This exercise engages your lower body, builds speed, and utilizes your core. The form is similar to a sprint start, where you are bent over and hinged at the waist, except your palms will be flat on a towel on the ground.

When cleaning the courts, we would go slow and steady for a great warm-up. For a heart-pounding workout, pick up the pace and make it a suicide drill. Use a basketball court or your gym’s studio to do suicide sprints. You can also try a series of studio-length sprints at your gym, rest for 20 seconds, and then repeat.

  1. Sit back into your stance and take longer strides to focus on your hamstrings as you plow through this exercise.
  2. Push through the balls of your feet and lean forward to target your quads.

3 Stair Climbing

Sometimes I’ll take my cardio off the machines and run stairs. You can do these at home, at the gym, or at a nearby stadium. They’re more dynamic than the StairMaster because you don’t have rails to rely on for support and your body is in charge of creating all the momentum.

Volleyball training is just part of Rachelle’s overall lifting strategy. To earn her IFBB pro card, she had to incorporate many exercise techniques.

The key is to increase your heart rate by running both up and down the stairs, so be sure not to cheat yourself. I shoot for 20 “reps” per session—up and down counts as 1 rep—or I like to break my workout into sets of 5 with plyometrics between each run.

I like to hit 15 jump squats or pop squats before I go back up for my next set of stairs. Start at your own pace; build up your total volume as you train.


When using stairs or bleachers, I focus on stepping with my whole foot, not just my forefoot. This allows me to use the power of my whole leg, not just my quads.

4 Lateral Shuffles

Pick two points on a basketball court, such as either end of the free throw line. Focus on good form—avoid feet crossovers—and stay low to the ground. While squatting deep with your weight in your heels, shuffle for time or reps, bending sideways to touch the line each time.

If you don’t have access to a basketball court, use two cones to mark your sidelines or go simple with a water bottle and a towel. The key is to get from point A to B quickly and efficiently. Sit with your chest lifted high, and move wide to cover as much space as possible in one stride.

The ‘dig’ in volleyball is the key to a winning defense. As libero, Dejean’s job was to receive high-speed spikes and dig them up for her teammates to counter.

Focus on using your legs to power your movements. When you’re tired, you may find yourself bending with your back instead of at the waist. Don’t cheat yourself; put those legs to work! You can even switch it up with diagonal patterns.

5 Wide Monster Lunge

At any moment during a volleyball match, you may have to dive to the floor to save a ball or dig a hit. In a long rally, you may be shuffling and running around for minutes at a time. The ball can get shot to the floor in an instant, but the play will start right back up again. Take a cue from this when it comes to lunges: Go hard and strong with little rest.

Recreate volleyball recovery moves, minus the volleyball, by lunging forward on a 45-degree diagonal to either side of your body. Use momentum from your legs, extend the arm of the same leg you stepped out with, then bring that arm to the floor like you’re going to save a low ball. You will feel a stretch deep in your hamstrings when you bring your forearm to the floor.

Get Yourself an Olympic Beach Volleyball Body in just 3 Moves

© by Lucy Wyndham-Read

Beach Volleyball Girls always have super toned and super sculpted bodies, which is not surprising when you think about how the game involves lots of jumping and fast sprints to smash that beach ball over the net.

It is these moves that create the perfect workout package. Short burst of running to reach the volley ball work on High Intensity Training. This is where you push yourself to the maximum, and the effect of this is that it supercharges your metabolism and strips the body of fat.Then there are all the jumps to reach the ball. This is known as Plyometrics, and the effect of these powerful explosive jump movements is not only to increase your speed power, but also to get those super sculpted legs, thighs and bottom, as these challenge all these muscles. And that’s what allows those girls to jump in their bikini bottoms with confidence.

Finally, the other significant part of playing Volleyball is that you engage a lateral movement, which means a movement sideways. This is what helps to sculpt and draw in the muscles, and is especially good at drawing in the waist and working your core for balance. And this is what gives those girls those super flat tummies.

So with this in mind I have put together a mini workout that you can do at home that will replicate the moves used in Volleyball. But unfortunately I cannot provide the beach.

You should always spend a couple of minutes simply warming up, so march up and down the stairs, or just on the spot. This will ensure you have thoroughly warmed up through your muscles and prepared your body for exercise.

Exercise 1: The Lateral Lunge and Lift

Start in a side lunge position with opposite hand in front of the foot. Now pull in your tummy muscles, push off from the bent leg, and come up to centre, drawing your knee to elbow. Hold here for a second, now slowly lower back to the start position. Repeat on the same leg for 10, then change to the other leg.

This is a lateral (sideways) movement similar to those in Volleyball, and we are using full range from low to high, imitating those we would be making if we were aiming to hit the beach ball close to the ground or by the net.

Exercise 2: The Plyometric Squat

Come into a deep squat position, with arms extended in front of you. Make sure your knees do not go over the line of your toes, keep the bottom sticking out and the tummy muscles pulled in tight. Now from this position jump up and then land in the same deep squat. Aim to keep the arms out in front. Do this 10 times.

This is a Plyometric move that is used when jumping high from a low position to hit the beach ball.

Exercise 3: The Core Toner

Sit on the floor with your knees bent and both arms extended straight out in front. Now lean back slightly, making sure you keep those tummy muscles pulled in. You should instantly feel this working in those abdominals. Now, holding this position, open one arm out to the side, hold, then bring arm back. Now open the other arm, at all times keeping tummy muscles tight. Do this 16 times.

This is all about working your core muscles (deep middle body muscles), which is used for balance and power with every move with the game.

So here is your fun little Home Beach Volleyball workout that you can do 3 times a week. To get the most out of any workout it is important to always combine with healthy eating, and you should always keep yourself fully hydrated. And as this is all about beach volleyball, why not have a super hydrating drink like ZICO which is pure coconut water and full of potassium, and the lovely coconut flavour is the perfect way to enjoy keeping hydrated.

Four Exercises For An Olympian Body

The 2012 Olympic Games have already made a profound impact on everyone, bringing tons of emotions, pride and admiration to all who celebrate the teams’ great performances. A viral Olympic spirit has affected millions of people this month in such a strong way: they make idols of those athletes who have made these Olympics more popular than ever.

When it comes to women’s beach volleyball, a long, lean and fit body is a must. They need flexible muscular bodies to jump and hit the ball hard. Naturally, all that playing and practice gets them an enviable shape – sleek legs and a rock hard butt.

Feeling fit is what every woman wants on the beach in their bathing suits. Known for wearing with pride their bikini bottom uniforms, volleyball players must have a perfect bikini body. Get inspired by the US Volleyball favorite duo, Kerry Walsh and Misty May-Treanor, who are in a great shape and proud of wearing their cheeky bottoms on the beach. You don’t have to train eight hours a day to get their perfect body, but you can get closer by doing the next simple workouts – you can do it!

Lateral Barrier Jumps

Volleyball is all about training an agile body, and you have to move quickly from side to side. Players do lots of lateral jumps in practice. Add spice to your exercise routine with many jumps – and when I say jumps, it means everything: from simple jack or rope jumps, to higher-impact movements such as burpees or lateral barrier jumps. The barrier jumps might look simple, but they are a part of high-velocity resistance training routine which brings explosive power throughout your legs, while working on your balance. For a barrier, use a step and hop to the right and left using both feet over the step; jump back to the start point until you complete 3 sets of 20 jumps.

Swiss Ball Lunge Backs

If you have tight hips or sit down too long, these exercises can help to loosen your hip flexors while strengthening the muscles of the standing leg and tighten your middle section. Lunges on the Swiss ball target the glutes and hamstrings while lifting and shaping your butt. When you start this exercise, the intensity is felt in the standing leg while the other leg reaches back into a split. When returning into the starting position, engage all power into your glutes and squeeze your butt. Do at least 15 repetitions on each leg to feel your butt and inner thighs working hard.

Butterfly Twist

Volleyball women are known for having a perfect, flat tummy without flabby side ‘’wings.’’ When they hop up from the ground or swing their arms, their obliques are constantly getting a workout. Grab a mat and a medicine ball (optional for a stronger impact on your belly) for a butterfly twist series (each one has a minimum 15 repetitions). Lie on the mat, with your arms out to sides, knees bent and feet flat; keep your feet together and slowly drop them from side to side. It’s very important not to move your back because your belly should work the most.

Pistol Squats

Doing squats might sound a little bit old fashioned, but don’t forget that volleyballs’ defensive starting position is the squat. So squat to put fire on that butt or try new squat exercises for an extra challenge, especially if you have a good balance. To get strong, lean legs plus a hard butt you should try to perform one set of pistol squats with 10 repetitions on each leg: stand on one leg with the foot on the floor flat, and the other leg stretching out in front of you preferably at hip level. Squat down then press back up while keeping your back upright and your balance throughout. It’s not easy, but it’s worth a try!

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How to Keep Your Body in the Best Shape for Volleyball

Volleyball can definitely take its toll on your body, especially if you practice and play on a regular basis. But with the right strategies, you can keep your body in the best shape possible so you can always play a strong game and defeat your opponents, no matter how good they are. And if you take care of your body, you can more easily take your volleyball skills to new heights and improve your athletic abilities.

Check out the tips below to start implementing new tactics that will keep your body in shape and your mind on the game.

Get a Post-Volleyball Massage

Getting a massage on a regular basis after you practice or play a game is a great way to rejuvenate the body and boost its natural ability to heal itself. This is because a massage therapist can help relieve tension and pain, reduce the occurrence of painful muscle adhesions, and get the blood flowing. Getting the blood flowing means your tissues and organs will get the oxygen and nutrients they need to heal more quickly. And a faster recovery time means you can get back on the volleyball court and continue doing great sooner.

Just bear in mind that not all massages are created equal, so if you want to get a massage specifically geared towards athletes like you, book a session with a reputable and experienced massage therapist who uses the best equipment from companies like

Strengthen and Tone Your Muscles

To be a successful volleyball player, you need to be strong. To target the right muscle groups, incorporate front squats, preferably with a weight, along with jumps, Kettlebell presses, sprints, side planks, and medicine ball squats, to your workout routine. The key is to work your whole body so you’ll have strength in your lower body, as well as in your upper body, to perform every move with power.

Build Your Endurance

To become a powerful athlete, you need to go beyond strength training and also focus on building up your endurance. Without stamina, you’ll quickly tire on the volleyball court and you’ll be defeated by your opponents.

Focus on aerobic workouts that get your heart rate up and keep it up for extended periods of time. You can also practice interval training, which involves getting your heart rate up and then bringing it back down before bringing it back up again in shorter increments. You can try running or biking, or you can opt to use an exercise machine if you prefer.

Don’t Forget to Rest

Even though you need to work hard and with consistency in order to become stronger and have more stamina, you should also take a day or two each week to rest. It’s during your rest days that your muscles will really repair themselves and grow bigger and stronger. During your rest, you can relax and try Matchbook bonus code.

To train for volleyball, use a combination of effective tactics that improve strength and endurance, but be sure to also take rest days and get therapeutic massages for the best results.

Conditioning for volleyball tryouts should consist of a careful balance of cardio, strength training, and plyometrics. If you train for tryouts using a combination of all three, you will have both speed and strength before the season even starts.
Here’s a break down of the ideal way to train for volleyball tryouts using jumping plyometrics, strength training, and cardio.
Conditioning for the sport: Cardio
With a lot of sports tryouts, the coaches typically spend the whole first week simply weeding out those individuals who are not willing to push themselves hard. They manage to do this with copious amounts of cardio in the form of laps, sprints, and even running bleachers.
High Intensity Interval Training (HIIT) is the best way to increase your cardiovascular limits quickly, but you can also jump on the treadmill 3-4 days a week for roughly 45 minutes at a time and using intervals to boost your lung capacity and stamina.
Here’s what your treadmill cardio routine would look like:
Warm up: 5 Minutes walking
3 Minutes jogging or running
2 Minutes walking briskly
Repeat for the next 35 minutes to complete a 45 minute cardio session.
Adjust the intervals to your fitness level. For example, if you are new to jogging or running, you might want to start with a shorter jogging interval; 1 minute jogging and 3 minutes walking, for example. The Beginner 5k Training Plan can be a great way to get in shape for brutal cardio drills. Start conditioning at least 1 month prior to the beginning of the season.
Conditioning for Volleyball: Plyometrics
Plyometrics teach your muscles to react quickly and with explosive speed. They can help you jump higher and increase your overall speed on the court because of the way that the exercises stretch, and then quickly contract the muscles.
To make plyometric workouts part of your conditioning, do either of the routines below two times a week on the days where you have done the cardio workout described above.
Plyometrics Exercises for the Legs
Best Plyometrics Drills
Conditioning for your Sport: Strength Training
Strength training will make you an all around stronger player. If you train for volleyball tryouts by doing a strength training routine 3-4 days a week, you are going to find that you can hit and approach the net with much more power.
You don’t necessarily need equipment. In fact, certain bodyweight exercises strengthen the entire body, as well as increase your balance and coordination. We have hundreds of free workout videos that don’t require any equipment at all, be sure to check them out.
Always remember to stretch well after every workout. Maintaining flexibility is important for avoiding injuries that might keep you off the court. Nutrition is also important for ensuring that you have ample energy to make it through rigorous practices and long games.

Volleyball Conditioning 101

Volleyball is more than just serves and spikes, it’s a physically-intense game that requires superior conditioning. Below are some great conditioning drills the beginning volleyball athlete can include in their training regimen to increase their playing ability and overall physical fitness.

Volleyball Conditioning Drill No.1: On the Line

One of the best workouts for a volleyball player is right there between the lines on the court. There are many variations to this drill, and players can be forced to race against each other or the clock to increase the workout.

How it’s done: Starting on the end line sprint up to the ten- foot line, then sprint back to the end line. Next, sprint to the middle line, then back to the end line. Sprint to the far ten- foot line, back to the end line, and finally to the far end line and back. You should touch each line with your hand as you run. Note: Each player can dive before they reach each line making them work even harder.

Volleyball Conditioning Drill No.2: Hitting the Slopes

Lateral movement is a vital part of volleyball. The skier drill is a great way to strengthen a player’s ability to move side-to-side and reach those difficult hits in the corner.

How it’s done: Hold hands together behind your back with feet shoulder- width apart. Jump side-to-side from right foot to left. When landing on the right foot, be sure to swing left foot out beyond the right– making the drill even harder on your legs. Do this for 5-10 minutes and you’ll definetly feel the effects.

Volleyball Conditioning Drill No.3: Going for the Block

The best offense is a good defense, and this blocking drill is the perfect way to add height to your block at the net.

How it’s done: Draw a line, or some other mark, on a wall equal to the height of the net. Jump up and down quickly, with arms raised like you attemtping a block at the top of the net. Do this for a couple minutes (3-5) keeping a fast pace. Now slow it down, by doing full jumps from a squatting position with your backside parallel to your knees as you attempt the next jump.

Volleyball Conditioning Drill No.4: Scatterball

This is a great drill to replicate game- type pressure and add to your team’s existing drills. It requires at least ten balls and the rest of the team to shag.

How it’s done: The coach rolls a ball out on the ground and a single player has to touch it. The second they touch it, the coach should have another ball rolling out in an opposite direction for the player to touch. Repeat this process for about a minute or so — with approximately 10-15 balls being used. Obviously players not in the drill should shag the balls and bring them back to the coach to roll out again.

Use these four drills on a regular basis and you’ll find you not only can play longer, but you can play better as well.

Differences of body dimensions in female volleyball players (cadets) in relation to volleyball playing position

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  • Footnotes: According to the existing propositions of contest and volleyball player age definition, there are four standard categories (age groups): pioneers (players up to 12 years), cadets (players who are 14-16 years old), juniors (players who are 16-18 years old) and seniors (players older than 18). Young volleyball players can compete with older players if they are mentally and physically healthy for the competition and with the consent of a specialist in sports medicine (retrieved: Odbojkaški savez Srbije. Serbian Volleyball Federation. SRB, 2014. March 19, 2014.). Skewness – symmetric. Kurtosis – flattened. In: Bala, G. (1986). Logičke osnove za analizu podataka iz istraživanja u fizičkoj kulturi. . Novi Sad: solo edition of author. Serbia.

    Name Denise Johns
    Sport Beach volleyball
    Age 30
    Height 6ft 1in
    Weight 68kg

    Beach volleyball player Denise Johns. Photograph: Suki Dhanda

    Born in Luxembourg and raised in Ohio, Johns, whose father is English, now lives in Bath as a member of the British Olympic beach volleyball squad. The 30-year-old architect and her playing partner Lucy Boulton lost in the pool stages of the world championships in Stavanger, Norway, in June; her ambition is to play on Horse Guards Parade at the 2012 Games.

    People always ask about the bikinis. In the US, beach volleyball is respected, but here it’s different. That’s tough for me. There is so much more to the sport than what we wear.

    I do wonder if people will ever take our sport seriously. The other British women’s pair were on Soccer AM. They were asked to go on in bikinis – which they refused – but they were “soccerettes”, and it all adds to the stigma. Track and field athletes don’t wear much more, so it doesn’t add up.

    Most people associate beach volleyball with sunshine, but we train outdoors, so if it’s raining – or snowing – we’re out there. It gets so cold over here I have to wear a hat and gloves, but the conditions make us tougher. It is the best preparation for 2012.

    I didn’t get into ball sports until I was in high school. I wasn’t very co-ordinated, I was quite skinny and gangly. Then I gained a bit of muscle and I became less awkward.

    Everyone in volleyball is pretty tall. I don’t mind my height when we’re on court but on the dancefloor it’s a different story – I just want to hide behind other people but I’m always taller than them. I used to be self-conscious about my bone structure, I had these hips that would stick out of my swimsuit, and I hated it.

    My lower back has a bulging disc so I’m always struggling with back pain. I had an MRI scan and they told me the injury had been there since 2003. It always tightens up before and after a match. I have a massage every week and I do core exercises to improve stability.

    When I first started playing I wore shorts and a T-shirt because I was more conservative. Now I’m used to it, I can’t imagine playing in more material; you have three matches a day, getting sandy and sweaty, and all you want to do is go into the ocean to rinse off before the next match. We have to wear smaller bikini bottoms so they stay on: if they’re baggy they move around, and you never know what will pop out.

    To keep my brain active I’m doing some freelance architecture work. For the past two years I haven’t worked done anything mentally stimulating, so this has been great. But I need money; with the cuts in our sport have to pay for more and more.

    • The English Masters tournament is in Blackpool from 10-13 September.

    Female volleyball player bodies

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