Workouts for volleyball

Volleyball Player Workout – The 5 Essential Ingredients

Although volleyball players vary in body type and all have their own specialty skill sets, the same core ingredients of volleyball player workout should be maintained for all of them. While their roles and positions on the court may vary, the same basic elements are required for each player to be effective contributors to the team. Without harnessing these skills and the ability to combine all of them on the court as the situation demands, even a volleyball player with the best technique, knowledge of the game, and insight into the opponent’s strategy will be rendered useless. We have compiled a list of five skills that must be included as required elements in your volleyball player workout.

Workouts For Volleyball #1: Core strength

This necessary element in volleyball player workouts does not just mean having toned or defined abs and having an adonis belt to the envy of body image-conscious people. Beyond the aesthetic and physical results, the goal of making your core strength a necessity in volleyball training is to build strength in the muscles of the hips, abdominals, and obliques. When this is achieved, the player reaches stability, which is essential to twist, turn, and stretch successfully when playing the game. Core training as an element in volleyball player workout promotes:
Strength, which is important to perform solid blocks and spikes
Stability, the absence of which would mean inaccurate spiking and passing
Power, to contribute to a higher vertical jump height
Functional movements, which can be performed more efficiently and consistently with a strong core.

Workouts For Volleyball #2: Shoulder strength

This necessary ingredient in volleyball player workout is supplementary to the first mentioned element, core strength. That is because when a player develops strength on his or her shoulders, performing essential volleyball skills such as serving, blocking, and hitting, among others, not only becomes easier, but also faster to perfect. Moreover, with shoulder strength exercises as an integral part of a volleyball training program, the shoulder’s ligaments and supporting muscles become more stable, whitout sacrificing mobility. The issue with shoulder health usually occurs when a volleyball player must execute a wide range of movements. As seen when playing volleyball, mobility is often exhibited, but to the expense of stability. Through training to build strength on the shoulders, they become stable and show more mobility AND stability.

Workouts For Volleyball #3: Lower body strength

Anyone who plays or even just observes a game of volleyball would realize that the players do not just limit themselves by passing the ball across the court. They get the ball to the opponents in varied angles or anticipate the ball going into places that are difficult to get into by rising above the net and deflecting the ball back. If a player’s lower extremities, like the legs, hips, calves, and knees, among others are not powerfully trained, limitations will exist in their game. Such limitations will include an inability to jump higher than your opponent at the net, or a lack of mobility and agility around the court. Having a powerful lower body allows the player to be excellent in covering all areas of the court – whether above the net, close to the ground, and in face-to-face situations with the opponent across the net. This is pure vertical jump training! To assist you with your vertical jump training you could check out our review for Vert Shock, a dedicated program to help you reach your maximum airtime!

Volleyball Training Workout

Workouts For Volleyball #4: Speed/Reaction Time

When an opponent is very astute in delivering the ball in the most difficult angles, the defenders need to be able to cover enough ground in as little time as possible. This means volleyball players need to sharpen the speed of their trained movement skills in their volleyball training.Moreover, with spikes clocking in at 60 miles per hour on average, a volleyball player without speed in their volleyball training regimen will find it hard, if not impossible to return the ball.The good news is that research shows that power training, like in vertical jump training, increases the rate of force production in muscles throughout the body, increasing speed and reaction time. So essentially, it’s killing 2 birds with 1 stone!

Workouts For Volleyball #5: Lateral Movement

As much as moving forward and backward are necessary for playing volleyball, being able to move side to side is a more important skill. After all, the positioning of players is such that there may always be someone at his or her front and back, but not only of his or her side. Being able to react to a ball that is about to land on a player’s left or right side quickly is essential, especially since fast spikes or serves can land in split seconds. Having to change the body’s direction and position when receiving a ball takes time, and before the body goes to the desired position, the ball has already landed. This is why lateral movement exercises are a required element in volleyball player workout, so that the body can move comfortably to receive the ball if it lands on a player’s side without having to change position. Shuffle steps and the use of K bands are examples of lateral movement exercises that should be included somewhere in a volleyball training regimen.

The take-home message is that if you include all five elements consistently into your volleyball player workout regiment, you can’t go wrong in become a well-rounded Volleyball Athlete!

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Turkey's Neslihan Darnel spikes

Learn to Spike and Block With Volleyball Jump Training

Volleyball Jump Training

Learning to spike a volleyball involves various techniques  that must be learned and practiced in order to strike the ball to the floor successfully. It is all about the right timing and the right move. The second you see the setter setting the ball close to net, you jump forward to approach it and strike it hard on your opponent’s side of the floor. You can strike the ball by approaching the ball from different angles. But you can only do it successfully when you take a volleyball jump training, which would increase and strengthen you to strike harder.

First of all, focus more on reaching and swinging the ball rather than focusing all your energy on hitting it hard on your opponent’s side of the court. Because if you just focus on hitting the ball harder, your shoulder muscle will not be able to swing as fast as you would want to. The secret is in the fast swing of your arm and the high jump in the air. A good volleyball jump training program not only helps you in practicing a fast swing of the arm but also teaches you to jump higher.

Next thing you need is accuracy, practice hitting the ball with the center of your hand as you jump high in the air. Take a shot at your opponent’s court. The faster you can swing your arm, better the chance of striking the volleyball accurately. In the volleyball jump training program, players gain the right amount of speed and power it requires to spike the ball hard. Once you have learned to move faster and approach the ball faster, you can focus on jumping high and going in for the kill.

Blocking a Spike

Blocking a spike is hardly ever taught by any volleyball jump training institute, but it is the most essential skill a player must have. It is one of the strongest defense moves to foil your opponent’s spike. Time is most important factor in blocking a spike. The player must be ready at all times, keeping his/her eye on the ball and moving efficiently. As soon as the opponent jumps high, the blocker must be ready with his arms high in the air facing the net and the striker with your hands close together with 4-6 inches gap between them to push the ball back in your opponent’s court.

The blocker must have his fingers spread wide so that he is able to have a larger surface area to cover the spike. All it takes is faster jumping skills and great footwork (side-stepping and crossing over) that helps you with jumping high and foiling the spike. At the volleyball jump training, you can learn not only to spike harder and faster but also learn to block a spike from your opponent and get to practice them everyday. Going in for the kill takes a lot of skills and training, from swinging your arms to the having the right footwork.

Jumping Higher

Ofcourse, one of the most straightforward ways to get an edge over your opponents when you try to spike or block is to jump higher. There are several programs available that will help you achieve a higher vertical jump. We highly recommend Vert Shock, a program designed to increase your vertical leap in 8 weeks. You can find our extensive review here.

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