Volleyball is a game associated with poise, finesses and precision. Not only must players remain light on their feet, but they are often required to react extremely quickly during an average match. This is why common training techniques such as callisthenics and stretching are highly useful.
However, we should also keep in mind that volleyball requires short bursts of power on occasion. This is why a growing number of players are incorporating a certain amount of weight training into their existing regimens. What benefits can this approach provide and are there any specific exercises which are preferred over others? If you have been looking to hone your skills or to address a specific issue such as your vertical jump, the information below will be quite interesting.
Weight Training for Speed, Endurance and Power
One common misconception is that weight training results in slower movements and reduced mobility. On the contrary, the exact opposite is normally true. Those who regularly perform resistance exercises will generally enjoy faster reaction times due to an increase in the number and thickness of fast-twitch muscle fibres.
Furthermore, training with light to moderate weight will naturally compliment any existence endurance training. This is extremely important for those who are looking to avoid excessive levels of fatigue in their legs, arms and shoulders. Let us also keep in mind that power shots such as spikes will obviously benefit from an enhanced level of muscular strength. There are still two important factors to remember.
First, weight training needs to be moderated with a fair amount of rest in order to maximise the advantages. Whether reading a book on a day off or playing online slots, this downtime will enable the muscles to heal. Secondly, specific exercises can produce more targeted results than others. This leads directly into the next section.
The Top Exercises to Incorporate
While whole-body workouts are beneficial, it is likely that players wish to target more specific areas. Here are some common techniques as well as the muscles that they will incorporate:
- Front squats for explosive power in the legs.
- Leg extensions in order to strengthen the ligaments around the knees.
- Lateral and frontal raises to help strengthen the shoulder girdle.
- Triceps extensions to increase the endurance of the upper arms.
Once again, keep in mind that these movements should use moderate to low weights for anywhere between 12 and 20 repetitions. Heavier loads could result in more muscularity; a scenario that not many players desire. On a final note, such programmes can be tailored around your specific needs.
It is likewise important to speak with a personal trainer before undertaking any type of weight training programme. He or she will provide you with additional advice such as how long the training sessions should last as well as what types of food to eat in order to enhance the results. It is therefore clear to see that weight training and volleyball can very well enjoy a mutually beneficial relationship.