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Exercises and Training Tips for Recreational Volleyball Players

July 14, 2023

When it comes to recreational volleyball, whether in a drop-in game in Toronto, the Greater Toronto Area (GTA), or anywhere else, staying fit is essential. Volleyball is a dynamic sport that engages various muscle groups, requires agility, and needs a degree of endurance.

In this blog, we're sharing some exercises and training tips tailored to recreational players. These exercises will help you improve your game, avoid injuries, and have an even better time on the volleyball court!

1. Cardiovascular Exercises

Recreational volleyball games can last for an hour or more, requiring players to maintain a good level of cardiovascular fitness. Running, swimming, cycling, or any other form of sustained exercise can help keep your heart and lungs in top shape. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

2. Strength Training

Volleyball engages your entire body, but some muscles are more active than others. Focusing on core strength, as well as leg and arm muscles, can significantly enhance your game. Exercises like squats, lunges, push-ups, and planks can be incorporated into your workout routine.

3. Flexibility and Mobility

Flexibility is vital in volleyball for reaching those challenging shots, while mobility can improve your agility on the court. Incorporate a mix of dynamic and static stretching exercises into your routine. Remember, never stretch cold muscles; always warm up first to avoid injury.

4. Plyometric Training

Plyometrics are exercises that involve quick, explosive movements, just like the ones you perform on the volleyball court. Box jumps, burpees and plyometric push-ups are examples of these types of exercises. They help improve muscle power, reaction times, and speed, all of which are invaluable in recreational volleyball games.

5. Balance Training

Good balance can improve your overall volleyball performance, aiding in everything from powerful spikes to controlled digs. Simple exercises such as standing on one foot or more complex ones using balance boards can enhance your stability on the court.

6. Sport-Specific Drills

Finally, nothing beats practice for improving your volleyball skills. Drills that mimic game situations will not only improve your fitness but also refine your technique and tactical understanding. Practice serves, digs, sets, and spikes regularly. Joining a local drop-in volleyball group in Toronto or the GTA can provide opportunities to participate in such drills.

Remember, training should not feel like a chore. Make your workouts enjoyable by mixing them up, challenging yourself, and tracking your progress. And don’t forget to apply the same fun, positive attitude you have in your drop-in volleyball games to your training sessions!

Here’s a video from Olympic volleyball player Sarah Pavin showcasing volleyball drills you can practice at home! 10 Solo Volleyball Drills To Try At Home

7. Rest and Recovery

Last but not least, rest is an essential part of any fitness routine. Make sure to include rest days in your workout schedule and get plenty of sleep. If you feel any pain or discomfort during exercise or a game, stop immediately to avoid injury.

Engaging in recreational volleyball is a fun and social way to stay active. Whether you’re playing drop-in volleyball in Toronto, the GTA, or elsewhere, remember that preparation is key. A balanced approach to fitness, incorporating cardiovascular exercise, strength training, flexibility, and sport-specific drills, will help you make the most of your time on the court.

Play hard, train smart, and remember: the primary goal is to have fun!

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