Conditioning Workouts for Volleyball Players

By Pakmen Volleyball Research Staff

Volleyball is a fast-changing and very dynamic game. Volleyball players have to make a lot of quick and explosive movements on the court, jump, do blocks, set the ball, make passes, dive and hit the ball during the game.

It’s important to know that the game of volleyball requires endurance as well as strength and conditioning. Of course, athletes have to be prepared for the game of volleyball physically. That’s why conditioning plays an important role in volleyball training.

Volleyball players should perform conditioning exercises regularly. Doing conditioning workouts consistently helps volleyball players get stronger over time. As a result, volleyball players can perform well on the court for a long period of time and contribute greatly to the team’s success.

The performance of volleyball players depends a lot on the efficiency of conditioning training. It’s crucial for volleyball players to perform the right conditioning workouts. In this post, we are going to tell you about effective conditioning workouts for volleyball players.

So, let’s get started.

Approach Jumps

Volleyball players have to jump high when it’s necessary to do a block or carry out an attack hit. Athletes should aim to jump as high as possible when such a need arises. That’s why it’s so important for volleyball players to learn an effective jumping technique.

It’s a great idea to practice two foot approach jump. Such a jump is widely used in the game of volleyball. The workout is particularly important for volleyball hitters. They have to learn how to approach to the ball quickly in order to carry out a powerful attack hit. But most importantly, volleyball players can improve their conditioning and endurance in order to demonstrate excellent performance on the court.

An approach jump consists of two steps. The workout includes a running start as well as a vertical jump. But most importantly, volleyball players should aim to jump as high as possible. What is great about approach jumps is that volleyball players don’t need any gym equipment to do this type of training. You can practice this conditioning workout even without a coach and teammates.

Box Jumps

Volleyball players can also perform box jumps to improve conditioning. The workout itself is very simple. It’s necessary to prepare a box for this type of conditioning workout. All volleyball players need to do is to jump on and off the box. When performing this workout, volleyball players should aim to jump on and off the box as quickly as possible. By doing so, they will be able to improve conditioning.

Alternating Box Jumps

It’s another good conditioning exercise for volleyball players. It’s a jumping exercise with a box. The exercise requires jumping and it improves conditioning and explosiveness. First of all, volleyball player has to take an initial position. A volleyball player has to put one foot on the box and one foot on the ground. After that, a volleyball player has to jump slowly and change legs. Later, a volleyball player has to perform the workout faster. When performing this exercise, a volleyball player should keep special focus on such things as balance and explosiveness.

Burpee

Burpee is another good workout for volleyball conditioning. Performing this workout is one of the best ways to strengthen the entire body. This workout consists of two parts. When doing a burpee, a volleyball player has to do a pushup as well as a leap in the air. It’s worth noting that volleyball players should aim to perform the workout very quickly for improving conditioning.   Burpee is a workout that makes it possible for volleyball players to strengthen the muscles. It provides effective cardio training and, most importantly, improves conditioning. Without a doubt, this workout needs to be a part of a conditioning training program for volleyball players.

Jump Squats

The success of volleyball players depends a lot on their legs. That’s why it’s so important for volleyball players to have strong legs. Volleyball players have to do a lot of footwork during the game. Therefore, they need to strengthen their legs in order to perform well on the court during the game for a long period of time.

It’s also important to note that volleyball players constantly jump and land on the court during the game. It’s crucial for athletes to land safely to prevent injuries. That’s why volleyball players have to learn the landing technique.

Jump squats are a great conditioning exercise for volleyball players. Performing this exercise allows volleyball players to strengthen legs, improve footwork, master the correct landing technique and increase in strength endurance, explosiveness and ankle stability.

Initially, a volleyball player has to squat with feet shoulder width apart. It’s necessary to lower into a squat at the beginning. From this position, an athlete needs to use the power of legs and jump quickly and explosively.

A volleyball player has to jump as high as possible when performing this type of workout. That’s why it’s so important for volleyball players to strengthen their legs and push through heels as much as possible when jumping. Lastly, a volleyball player has to land with knees and hips bent.

Plyometrics Squats

Volleyball players should be able to make quick movements and jump high on the court. That’s why they should practice plyometrics squats to perform well on a volleyball court. Performing plyometrics squats has many great benefits for volleyball players. What is great about this type of workout is that it strengthens legs and increases explosive power.

Another big advantage of performing plyometric squats is that performing this workout allows athletes to improve conditioning for volleyball. Volleyball players, who perform this workout regularly, get stronger and can do a better job on the court.

Interval Sprints

A volleyball player has to react to the situation and move in any direction on the court quickly during the game anytime when such a need arises. Oftentimes, volleyball players have to do interval sprints during the game. Therefore, it makes a lot of sense to focus on this type of workout and perform it regularly.

An athlete must be prepared to make explosive movements, change the direction of movements and relocate to the certain area on the court very quickly. Performing this type of workout has a profound positive impact on agility and speed in volleyball and improves athlete’s endurance.

It would be great for volleyball players to perform interval sprints as a part of conditioning training. It’s also some kind of cardio training for volleyball. A volleyball player has to explode and run quickly for about 30 seconds. After that, an athlete has to make a pause and wait for about 60 seconds. While waiting, a volleyball player has to walk or jog. It’s recommended to perform this workout for about 10 – 15 minutes.

Jump Rope Exercises

The game of volleyball requires a lot of jumping. Volleyball players usually jump as high as possible when it’s necessary to hit the ball or block an attack of the opposing team. A volleyball player has to strengthen the muscles of his/her legs to be able to jump frequently on the court during the game.

Exercises with a jumping rope are an effective way to train legs and improve endurance for volleyball. When working with a jump rope, volleyball players can do either one leg jumps or double leg jumps. Volleyball players should jump with a rope as many times as they can during the workout.

Final Thoughts

Thank you so much for reading this article. It goes without saying that the game of volleyball requires conditioning. That’s why conditioning workouts have to be a part of volleyball player’s training program.

Volleyball players, who actively participate in the competitions, are usually busy and can’t find time for conditioning workouts during the season. However, it’s not a problem. In this case, athletes have to perform the conditioning workouts during the off-season.

We’ve just provided conditioning workouts that athletes have to perform to improve conditioning for volleyball. Some of these conditioning exercises require equipment. There are conditioning workouts that can be done even at home.

Volleyball players should perform the workouts consistently and try to get the most out of conditioning training. If you train hard and perform conditioning workouts for volleyball regularly, then success will not keep you waiting for a long time.

 

Good luck!