Explosive Volleyball Training

Explosiveness is very important for volleyball players. The performance of volleyball athletes depends a lot on their explosiveness. Oftentimes, a volleyball player has to react to the game very quickly. It’s crucial for volleyball players to be fast on feet. Also, volleyball players have to be able to jump high in the air quickly when such a need arises. So, volleyball players should build explosive power regularly. Today, we’ll give you insights into explosive volleyball training.

So, let’s get started.

Why Explosive Volleyball Training is So Important

It goes without saying that explosive exercises have to be included in volleyball training program. It’s crucial for volleyball blockers to be explosive for many reasons. The reality is, different situations that require explosiveness may happen on volleyball court.

Explosiveness is important for hitters, setters and blockers. So, every volleyball player should work on explosiveness.

Why explosiveness is so important for volleyball blockers. Volleyball players may need to approach to the necessary place on the court quickly to be able to resist an attack hit of the opposite team. That’s why volleyball blockers need to move from one place to another on the court very quickly.

Why explosiveness is so important for volleyball setters. Once an attack is resisted, volleyball players should turn defense into offence and organize their own attack. It’s incredibly important for volleyball setters to be explosive on the court. When a moment comes, volleyball athletes may need to arrive to the necessary place on the court quickly. If a volleyball player approaches to the necessary place on the court quickly, he/she will find it easy to set the ball to a hitter successfully.

Why explosiveness is so important for volleyball hitters. And of course, explosiveness is very important for volleyball hitters. A hitter should be fast on his/her feet to be able to approach to a setter quickly when it’s necessary. But most importantly, a volleyball hitter should have strong legs. So, a volleyball player will be able to jump high in the air to carry out an attack hit successfully. It’s also important to note that volleyball players have to be explosive when hitting the ball. Explosiveness makes it possible for volleyball players to make a fast arm swing and hit the ball successfully.

What Kind of Explosive Volleyball Training Do Athletes Need?

Volleyball players need to do different types of explosive exercises to perform well on the court. Generally speaking, athletes need to do the exercises that strengthen lower and upper body explosiveness.

Explosiveness exercises for upper body. It would be great for volleyball players to do the exercises like plyometric push-ups and medicine ball throws. It’s worth noting that doing this type of explosive exercises helps volleyball players improve upper body explosiveness.

Explosiveness exercises for lower body. It’s necessary to do exercises that strengthen lower body if you play the game of volleyball. Volleyball players have to work on a high vertical jump regularly. That means that jump training exercises have to be included in a volleyball training program. In addition, volleyball players have to strengthen their legs. That’s why athletes have to do the so-called fast feet agility drills to be able to move in any direction on the court quickly.

How to Become More Explosive for Volleyball?

Every volleyball player should aim to improve his/her explosiveness. It’s possible to build explosive power for volleyball in a number of different ways. Volleyball players should focus on training that combines the exercises for improving strength as well as speed. Doing this type of explosive exercises helps volleyball players build power that they need. Now, let’s take a closer look at explosive training for volleyball.

Squats

Doing squats is one of the best ways to strengthen legs and build power for volleyball. Squats are the type of a strength workout that has many great benefits for volleyball players. Doing this type of explosive exercises makes it possible for athletes to strengthen lower body and build leg power for volleyball. It’s a good exercise to do if you would like to improve stability as well as strength. It’s also important to note that doing squats helps volleyball players improve endurance.

Plyometric exercises

Doing plyometric exercises has a profound positive impact on volleyball player’s strength and speed. It’s the so-called high intensity training that makes it possible for volleyball players to increase strength as well as speed and, most importantly, build explosive power. It makes a lot of sense for volleyball players to perform the so-called plyometric box drills. Such an exercise is easy to do. Jump on a box and then jump off a box. Volleyball players should land with both feet. By doing this type of exercise, volleyball players can improve their vertical jump and learn a landing technique. Later, you can use a higher box for the exercise. By doing this, you’ll make it difficult for volleyball players to do the exercise.

Overhead lunge

Volleyball players can do overhead lunge with medicine ball or dumbbells. Walking overhead lunge is a good exercise both for lower and upper body. This exercise target different muscle groups in a body. If you do overhead lunge regularly, you will manage to improve your core strength as well as body strength. Doing this exercise is good for core, foot, knees and shoulders. An overhead lunge is also known as stability exercise. It’s also important to note that doing overhead lunge helps volleyball players strengthen their legs and, therefore, build a lot of explosive power.

Agility drills

And of course, volleyball players shouldn’t forget about agility exercises. The truth is that volleyball is a very dynamic game. That’s the reason why agility is incredibly important in the game of volleyball.

Doing this type of exercises has a positive impact volleyball player’s speed. Volleyball players will manage to make quick movements in any direction on the court if they do agility drills. Doing such exercises help volleyball players strengthen their legs, increase foot speed and improve coordination.

There are many good agility drills for volleyball players. It would be great for volleyball players to do forward-running high-knee drills as well as lateral-running side-to-side drills. When making lateral side-to-side movements, volleyball players should run from right to left first and then from left to right.

It’s a great idea to do exercises with the ladder as well. It’s necessary to run with high knees and touch ladder spaces. When doing this type of exercise, volleyball players should aim to land on the balls of the feet.

Tuck jumps

Tuck jumps are easy to do volleyball drills that require no equipment. When doing tuck jumps, volleyball players target the core as well as hip flexors. Performing this type of exercise allows volleyball players to improve their agility and, most importantly, build explosive power.

Running

There has been a lot of talk about the benefits of running for volleyball players. Running helps athletes improve endurance, strengthen legs and build explosive power. That’s why running can be a part of volleyball training program. However, it would be better to speed up and run quickly if you want to improve your explosiveness for volleyball.

Sprints

Sprints are the type of explosive exercise. Volleyball players have to make explosive movements when doing sprints. That’s the reason why this exercise has to be added to a volleyball training program. Sprints are recommended to do both for beginners and professional volleyball players. It’s also important to note that sprints belong to the category of high intensity workouts. Therefore, volleyball players will be able to move on the court faster if they do sprints.

Cycling

It’s no surprise that cycling is done by athletes in many sports. Many volleyball players decide to incorporate cycling into their training program and they do this for a good reason. Cycling is another good exercise for volleyball players. Doing this exercise helps volleyball players strengthen their legs and move faster. That means that you will manage to build a lot of explosive power if you do cycling on a regular basis. Cycling helps volleyball players improve their endurance and perform much better on the court.

Final Thoughts

Thank you so much for reading this article. There is no doubt that explosiveness is very important for the game of volleyball. Volleyball players should focus on strengthening their legs and improving foot speed. We have just described the exercises that help volleyball players train explosive power. Do these exercises to be fast and increase your performance on the court.

 

Best of luck!