Workout - Strength Training Basics
volleyball workout section introduces some of the most common
volleyball conditioning drills. It helps you to understand
the basics of volleyball conditioning.
LEGS AND UPPER BODY in Volleyball Conditioning
The volleyball player, like any other athlete needs
strong core muscles
- lower back
- glutes etc
Core strength is often ignored in volleyball training. It is
undervalued and coaches should pay more attention to it.
- Strong core enables the volleyball player to
have a better control over her body.
- Strong core adds power to spike and jumpserve
- Strong core is needed to perform strength
exercises like squat, deadlifts, cleans and jerks safely.
CORE ON THE
One volleyball training example in which a
needs a strong core is the jump (to be specific hip extension, which
pushes the athlete up).
- When a player places her
foot to the ground (the plant) before taking off, her stomach and chest
are should be leaning towards thighs, so she is able to use strong core
muscles to generate a higher jump.
- When player lands to “the plant”, she should
powerful ”lift up” with lower back and hip extension (in other words
pushing her hips forward) to assist the powerful leg push.
Volleyball Conditioning to Train Core
- Abdominal crunches, v-ups
- Back Extensions
- Romanian Deadlift, straight leg deadlift
- Good Morning
- Medicine Ball Throws
- Cleans, Snatches
Workout - Powerful Legs
The volleyball player needs powerful and explosive
legs for jumping and moving quick on the court.
Volleyball Conditioning to Train Legs
- Leg Press
- Romanian Deadlift
- Hanging Clean
- Power Clean
- Step ups
- Hurdle jumps, drop jumps, box jumps
- Ski jumps, ladder drills - and other low impact
Workout - Upper Body Strength
The volleyball player needs..
- powerful arms when spiking the ball
- and also when lifting the player up during the
Volleyball Conditioning to Train Upper Body Strength
- Pull Over
- French Press
- Push Press
- Bench Press
- Push ups, explosive push ups
- Pull ups, horizontal pulls
- Medicine Ball Throws
Principles of Periodization
An athlete needs to divide the volleyball strength
training program into the few shorter periods:
- to work on different qualities needed in the
specific sport and
- to give the muscles different stimulus every
once in a while
the same strength type (for example explosive power) or the same
exercises (for example squat) are repeated, muscle gets used to the
same exercises and stops developing. When stimulus is changed, muscle
gets upset and reacts to it by getting stronger or faster etc.
One certain period should last between 3-8 weeks,
each individual and the purpose of a training period. Inside the period
athletes often have easier training weeks, which help to recover for
the upcoming harder training week.
Quote to Remember
Volleyball Conditioning Related
Volleyball Strength Training Basics
volleyballsource.net - Volleyball Strength Training