Essential
Volleyball Conditioning Drills
Explore
essential volleyball conditioning drills - to make you move quicker,
reach higher and feel stronger.
The purpose of this section is to provide “easy
to understand” strength and conditioning information, which
is especially made for volleyball. There are lots of books and
information about conditioning, but they seem to be targeted to people
with years and years of experience, and are often difficult to
understand.
Our goal is to provide information and volleyball workouts which are
simple to follow and easy to understand.
 All the exercises are
explained (almost) without any lingo - in a form
which is
easy to understand. Some simple scientific information may be provided
to support the ideas and concepts.
Please, let us know if something is explained here
with an unclear manner. We want you to understand the basics of
conditioning and make your training an enjoyable experience.
Volleyball
Conditioning Drills - Two Basic Elements
What do the most
volleyball players dream about? Wouldn't you like to jump higher?
Don’t you think everybody would like to have the
ability to jump high? Or maybe to have the quickest feet and move
faster?
To get high hops or quick feet an athlete needs to develop muscles that
will perform fast. In order to get those fast muscles, muscles
need to be trained with two elements:
- Strength/Power (Making muscles stronger.)
- Quickness (Making muscles faster.)
That’s how simple it is. Really.
I hope you are getting excited about conditioning - it is the
key to get
you to the next level. We are very excited to know we have a
possibility to help you to improve.
What other
elements are important in volleyball and volleyball conditioning drills?
Stability
and Strong Core - to be able to control your body. To read
more about it, go to
Volleyball Vertical Jump
Powerful arms
- which lift you up when you jump - and bring the ball down hard when
you spike.
Conditioning
(endurance).
Being able to repeat multiple jumps during a long match. Being ready
for each intense 5-15 seconds rally. You train yourself
to recover during the short break between the rallies.
... plus
Speed/Agility
Flexibility
Volleyball Conditioning
Drills - What Kind of Training is Needed?
Strength/Power Training - How to Gain Strength for Volleyball?
Beginning volleyball players are able to gain strength by working out
with the body weight, but in order to get to the next level athletes
need to
start weight training.
One of the best methods to get strength is the basic weight training in
the gym. Traditional weight lifting exercises
like squats, deadlifts,
clean and jerk, snatches, bench press and all the variations of them
are great exercises for volleyball players.
Weight training doesn't necessary mean traditional
weight lifting. It
could include training with medicine balls, kettle bells or any extra
weight you can imagine.
Pure Power Alone Is Not
Enough
Pure power and strength alone doesn't carry very far on the
volleyball court - volleyball players also need endurance, agility and
quickness on the court.
Being Explosive and Quick Is Important
When working out it is extremely important to keep in mind what
qualities is needed in volleyball.
For example being explosive and
quick is important for volleyball player, therefore an athete should
always have explosive power training or quickness training in the
training schedule.
Volleyball Conditioning
Drills - Endurance Training
What kind of conditioning is needed in volleyball?
Let's think about the volleyball match - each rally is about 5-15
seconds long, following with 5-10 second break between the rallies.
Wouldn't it make sense to practice endurance in that context?
Therefore traditional cardio, like long distance running is probably
not the best training for volleyball endurance. It will surely increase
athletes' VO2 max, but still there is a better way..
Engage athletes for example in plyometrics training (low impact jumps,
footwork drills, ladder drills, dot drills, etc.), in which athlete
works that 5-15 seconds intensively, then having a little 5-10 break
between each rep.
That kind of training makes athlete work out with the same energy
levels than needed in volleyball.
Surely you could add also higher intensity interval training into the
mix - making athletes taking for example 15 second sprints following by
jogging/walking before doing another sprint. You could make that happen
on the volleyball court by running volleyball suicides - making sure
athletes have to change direction often, just like in the volleyball
match.
Volleyball Conditioning
Drills - Agility Training
How to get quick feet and become fast on the court?
Plyometric exercises involve usually to short and quick movements,
which athlete performs often with own body weight in a circuit type of
training.
Plyometric exercises are great way to improve agility and help athletes
to
change direction quickly.
Ballistic training is very close to plyometrics training and often
referred as plyometrics. Explosive push ups, squat jumps, frog jumps,
medicine ball throws are ballistic or plyometric exercises which are
excellent for volleyball players.
How to Organize
Volleyball Training?
To maximize the development of qualities needed - volleyball players
should have specific periods in the training schedule, which each focus
on specific qualities needed in volleyball.
For example volleyball player should have strength training period,
which focuses on gaining strength and maximum power (meaning athlete
lifts extremely heavy loads with medium tempo wanting to get stronger).
Then when getting close to the season an athlete could have explosive
power period, which means the athlete adds explosive training (meaning
faster tempo - an athlete moves the weights with fast and
explosive movements) into the program and lessens strength/maximum
power training.
Volleyball
Conditioning Drills - the Continuous
Part of Your Training
We give you
tips which a high
school athlete can use to prepare for upcoming tryouts in four weeks.
Or provide the basics of a three month training system, specifically
made for the volleyball players preparing for the season. Nevertheless,
we want to emphasize conditioning is a long
term continuous process.
An athlete should think volleyball conditioning drills as an essential
part of your training, all year around. The best results come from the
continuous training with a long-term perspective.
Simple
Volleyball Conditioning Drills to Lift You Up to the Highest Level
Using conditioning ideas provided in this website
an athlete can
climb up all
the way to the highest level.
Conditioning required at top college level or pro level takes
lots of
training, but it is not rocket science. It is actually very
simple and everything makes common sense in it.
Take a look at the following pages, which for example provide specific
exercises for volleyball conditioning.
Volleyball
Conditioning Drills Related Pages
Volleyball
Conditioning
Explore ideas behind conditioning drills which are
exclusively made for volleyball and focus on specific needs of a
volleyball player.
Workout
for Volleyball
Essential workout for volleyball – examples of conditioning drills and
exercises for sports specific training.
Volleyball
Workout - Strength
Training Basics
Find specific volleyball workout and the most common
conditioning drills. Learn the basics of volleyball strength training.
Designing
Conditioning for Volleyball
Check out the basic principles needed when planning conditioning for
volleyball. What needs to be considered when designing volleyball
workouts?
Volleyball Strength - Gaining
Strength by Weights
Why weight training? Volleyball strength training by weights is
necessary and appropriate training method also to junior and female
volleyball athletes.
Volleyball
Vertical Jump
How to increase vertical jump in volleyball? The basics of volleyball
vertical jump.
Volleyball
Off-Season Training
Few tips how to train during the off-season.
Volleyball
Weight Training
Volleyball weight training program example. Basics of volleyball weight
training.
Volleyball
Conditioning Exercises
Raw strength alone is not enough. Check out basic volleyball
exercises to improve agility, quickness, footwork, endurance, etc.
Volleyball
Exercises
The best exercises for volleyball conditioning. You find few great
exercises to improve your performance on the court.
Volleyball
Stretching
What kind of stretching is the best for the volleyball players?
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