Volleyball Workouts

December 20, 2017

Volleyball players need to do different types of workouts on a regular basis to prepare themselves for important matches. So, if you would like to succeed in the sport of volleyball then you should definitely do volleyball workouts for spiking, blocking, high vertical jump, lateral speed as well as volleyball workouts for strength and conditioning. Without a doubt, doing volleyball workouts will help you get better in many aspects of volleyball sport.

The problem is that volleyball players are usually very busy with competitions and, therefore, they can’t spend enough time on developing their skills. However, off season training gives athletes a great opportunity to master their volleyball skills. So, it’s incredibly important for athletes to focus on volleyball workouts after a volleyball season ends. Keep in mind that if a volleyball player gets effective off season training then he/she is likely to perform much better on the court the next season.

In this blog, we’ll give you more details on each type of workouts for volleyball. Above all, we’ll provide you with tips to help you get the most out of your volleyball training program. Get familiar with volleyball workouts and follow our training tips to go to the next level!

Volleyball Workouts to Improve Jump Height

Volleyball players should do everything they can to improve jump height. The reality is that having a high vertical jump is crucial for volleyball player’s success. You need to know that both volleyball blockers and attackers should try to jump higher. Below, we’ll explain to you why athletes should aim to improve jump height. Additionally, we’ll give you some tips for improving jump height.

Let’s assume that you are playing at a defensive player’s position. In this case, having a high vertical jump will make it easy for you to block the opposite team’s attacks successfully. It’s clear that the opposite team’s attacker will find it hard to carry out a successful attack hit and land a ball on your side of the court.

Now, let’s imagine that you are an attacker. In this case, having a high vertical jump will help you carry out an attack hit. If you can jump high vertically then you’ll be able to hit the ball through the opponent’s block successfully.

In fact, there are many volleyball workouts that athletes can do to jump higher. It makes a lot of sense for an athlete to focus on such volleyball workouts as box jumps, depth jumps, jump squats, standing vertical jumps, shock jumps, tuck jumps and weight jumps. There is no doubt that you’ll be able to jump much higher over time if you do these volleyball workouts consistently.

Read about PAKMEN’s High Performance Volleyball programs

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Volleyball Workouts for Strength and Conditioning

Volleyball players should do workouts for strength and conditioning for a number of reasons. Doing volleyball workouts for strength and conditioning has a huge positive impact on athlete’s endurance. Another important thing that you need to be aware of is that doing this type of volleyball workouts helps an athlete prevent injuries during matches and practices.

Among popular volleyball workouts for strength and conditioning are: Spiderman crawl, cross over push-ups, duck walk, inverted row, knee drives, reverse fly, side lunge, skater drills, suspended chest press and suspended chest fly.

Volleyball Workouts to Improve Spiking

Are you a volleyball attacker? If so, you obviously should do everything possible to improve your spiking skills. Such volleyball workouts as high contact drill, game simulated hitting drill, over the river, pass-set-hit drill, spike approach drill as well as wall spikes drill need to be a key part of a volleyball attacker’s training program.

Doing volleyball workouts for spiking will certainly help you increase your volleyball hitting power significantly. That means that you’ll be able to hit the ball more forcefully over time. Plus, doing such volleyball workouts will certainly result in improving spiking precision. As a result, you’ll be able to hit the target during volleyball matches more frequently.

Timing is crucial for carrying out a successful attack hit. Obviously, a volleyball player will be able to hit the ball more forcefully and precisely with better timing. That’s why it’s so important for a volleyball attacker to choose the right moment for carrying out an attack hit.

A hitter and a setter should be able to cooperate successfully on the court. If a setter does a great job then an attacker is likely to do great job as well. That means that an attacker and setter need to work closely together during volleyball practices and do everything possible to improve spiking timing.

On the other hand, you need to work hard to improve your explosive speed if you would like to take your spiking skills to the next level. It’s a great idea for a volleyball player to do such explosive exercises as ballistic push-ups, knee ticks, reach jumps as well as square jumps. Remember, you should always try to do this type of exercises at high intensity. So, you’ll be able to get the most out of your explosive volleyball training. It’s important to note that doing explosive volleyball drills also helps volleyball players improve their agility and strength.

Volleyball Workouts to Improve Blocking

It’s widely known that the success of your team’s defence depends a lot on its blockers. So, if your blockers do fantastic job then your volleyball team will be able to resist the opposite team’s attacks successfully. And of course, volleyball blockers should constantly work hard to improve their blocking skills. Defensive volleyball players should do volleyball workouts for blocking regularly. Such volleyball drills as attack the hole drill, block hitter on box drill, block jump to ball drill, lower net volleyball blocking drill as well as side to side blocking drill are worth considering!

Volleyball Workouts to Improve Lateral Speed

There has been a lot of talk about the importance of lateral quickness for a volleyball player. Obviously, a volleyball player should be able to make quick lateral movements on the court. It’s worth noting that volleyball workouts for lateral speed need to be done by both hitters and defensive volleyball players.

Let’s assume that you are an attacker. If so, you should be able to approach to the ball quickly and carry out an attack hit successfully. However, if you are blocker then your job is to take the correct position on the court quickly and resist an opposite team’s attack successfully.

No matter whether you are an attacker or blocker, you should constantly work hard to improve your lateral speed. If you work on lateral speed then you’ll be able to improve your performance on the court significantly over time.

The big question is – how to improve your lateral movement speed? First and foremost, a volleyball player has to strengthen muscles of his/her core, hips and legs. If you would like to improve your lateral quickness for volleyball then you should definitely focus on such volleyball drills as high knees, karaokes, weaving as well as 4 Square drill, T drill and Y drill. Doing these drills has a profound positive impact on a volleyball player’s multi-directional speed.

If you would like to improve your lateral quickness then it makes sense for you to do such agility exercises as figure 8 backpedal with sprint, cone hop with backpedal as well as forward lateral backpedal. Actually, the list of agility exercises for volleyball can go on and on. Doing these exercises will result in improving a volleyball player’s speed on the court.

It’s important to know that doing volleyball workouts for lateral speed on a regular basis delivers multiple significant benefits to volleyball players of all skill levels. Sooner or later, you’ll be able to improve your acceleration, agility, endurance and lateral speed. Another big advantage is that volleyball workouts for lateral speed give athletes an excellent opportunity to get faster reflexes for volleyball. However, the most important thing is that you’ll be able to achieve quick side to side movements and this will certainly help you do a better job on the court.

Thank you so much for reading this article. We have provided you with everything that you need to know about different types of volleyball workouts. It goes without saying that doing the right type of volleyball workouts regularly will help you demonstrate excellent performance on the court, get effective results and contribute greatly to your team’s success! Now, it’s time for you to do volleyball workouts. And of course, we wish you the best of luck!