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!
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!