Workout for Volleyball

Know how to workout for volleyball? You[re about to discover my tips and strategies to improving performance along with what you can do to prevent injury. 

Your workout for volleyball should consist of functional training exercises along with drills that are specific to volleyball. 

Not all athletes should train the same way. 

Training Strategy Depends on the Position

Volleyball is a sport that consists of quick explosive movements. Most positions in volleyball will need to focus on strength and explosiveness. 

Each position in volleyball has different training goals. 


Your vertical jump is combination of both strength and power.

If you're already strong, then you may need to focus more on developing power. 

So if you want to increase your jump, you need to figure out what you need to focus on improving.

If you are fairly untrained, then you likely need to improve both strength and power.

If you have spent a lot of time in the weight room doing squats and deadlifts, but are new to playing team sports that involve jumping (volleyball, basketball, etc) then you likely need to focus on improving power.

For spiking, it's also a good idea to strengthen the upper body. Spiking a volleyball is an explosive movement. A good spiker don't just need to be strong, they also need to have a lot of power in order to hit the ball hard. 

This is why you may notice that some really skinny players can hit the ball really hard. They may not have a lot of muscle, but they are extremely powerful.

Getting a lot of repetitions hitting is a great way to learn to hit harder. And it's also important to have correct technique. 

With poor technique you're likely to not be energy efficient when you hit. And there would also be a greater chance of injury if your technique is poor.

The medicine ball is great tool for developing upper body power for spiking. 

And there are many exercises that you can do to strengthen the core stabilizer muscles in the upper back. To be strong and to remain injury free, it's a good idea to improve the strength, mobility and stability at the shoulders and upper back. 

If you're primarily a front row player, then it's also a good to improve your ability to move laterally along the net. This is especially important if you are a middle blocker. Middle's need to move quickly laterally both to the left and also to the right. Often a blocker struggles because they don't get to best position to block. Improving your lateral quickness can help a lot to fix this.

Serve Receive and Defense

The libero position and defensive specialist need to focus more on being quick to the ball on defense and serve receive. This is much different than how the front row players move along the net, approach to hit, and block. 

When you're playing on the back row, it's more about agility and quick feet. You need quick movements sideways, forward, and backward.  

You also need to be able to stop quickly to make an athletic play. 

Back row players need stability, mobility, and coordination. If you lack the mobility, then it can be tough to get in position to make defensive plays.

Core strength and stability enables athletes to control their body position which is essential for passing and defense in volleyball.

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