Want to up your game and dominate the volleyball court? Then, the first thing you should learn is that it’s all about training smart. To excel in volleyball, you need strength, speed, and agility. So, we’ve compiled a list of eight exercises and workouts that target the key skills you need.
8 Exercises Every Volleyball Player Needs
#1 Plyometric Jump Training
Volleyball is all about those explosive jumps. Plyometric training helps improve your jump height and power. Start with box jumps, squat jumps, and broad jumps. These exercises boost your leg strength and explosive power, making you a force to reckon with at the net.
#2 Lateral Movements
Quick side-to-side movements are crucial in volleyball. Practice lateral lunges and side shuffles to enhance your agility. These exercises improve your ability to move quickly and efficiently across the court. After a month or two, you’ll surely notice it’s become easier for you to reach those tough shots.
#3 Running
Running is crucial for volleyball players, not just for overall endurance but for mimicking the quick bursts of energy used in a game. Interval running, where you alternate between sprinting and jogging, closely simulates the stop-and-start nature of volleyball. Plus, it gives you that runner’s high that is so enjoyable and empowering.
Start with a warm-up jog, then alternate between 30 seconds of sprinting and 1-2 minutes of jogging for a total of 20-30 minutes. This type of training improves your aerobic capacity and stamina. Thanks to it, you’ll maintain a high level of play throughout an entire match. It also enhances your recovery between rallies.
#4 Core Stability Workouts
A strong core is vital for powerful hits and serves. Include exercises like planks, Russian twists, and medicine ball slams in your routine. These strengthen your core muscles. The latter are essential for almost every action in volleyball, from serving to spiking.
#5 Upper Body Strength
To hit the ball hard, you need strong arms and shoulders. Incorporate push-ups, overhead presses, and pull-ups into your training. These exercises build the upper body strength necessary for powerful serves and spikes.
#6 Lower Body Strength
Strong legs provide the foundation for every volleyball move. Squats, deadlifts, and lunges are key. They build the leg and glute muscles. These give you the power to jump high and move quickly.
#7 Agility Drills
Agility drills like cone drills, ladder drills, and short-distance sprints enhance your quickness and footwork. These exercises train you to change direction rapidly. In volleyball, this skill is especially useful for defending and attacking.
#8 Stretching and Flexibility
Don’t overlook the importance of stretching and flexibility. Yoga or regular stretching routines can increase your range of motion and prevent injuries. Flexibility improves your performance and allows for more dynamic movements on the court.
Final Thoughts
The beauty of these exercises and workouts is that they target the specific skills and physical attributes needed to excel in volleyball. If you incorporate them into your training regimen and stay consistent, you’ll soon watch your performance soar. After all, the best players are made off the court.
