Strength Training Exercises for Volleyball Players

July 14, 2023

Whether you're an experienced volleyball player, or new to the game, volleyball demands a mix of power, agility, and endurance. Strength training plays a significant role in improving these aspects for volleyball players. In this blog, we’re going to dig into why strength training is crucial in enhancing your volleyball performance and how you can incorporate it into your fitness routine.

The Power Behind the Serve

In volleyball, power and explosiveness translate directly to how hard you can hit the ball, how high you can jump, and how quickly you can move on the court. For instance, a strong, muscular upper body can add speed and force to your serve, intimidating your opponents right off the bat. A shoulder workout routine, including exercises such as shoulder presses and lateral raises, can aid in developing this strength. You must also have the right technique in order to create a devastating jump serve.

Jumping Higher 

The importance of a powerful jump in volleyball is huge. The higher the jump, the more effective the spike or block. Lower body strength exercises like squats, lunges, and plyometric box jumps can help you add inches to your vertical leap, giving you an edge in attack and defence. Explosiveness is the key to a higher jump, in the gym focus on box jumps, line your feet up shoulder width apart, and when you push off the ground use as much force as you can muster. If you’re a volleyball player you’re probably fairly athletic, on top of strength training, improving your vertical jump is a mental game as well. 

Boosting Agility and Speed

Swift lateral movements and quick direction changes are the staples of defensive play in volleyball. Leg and core strengthening exercises such as lateral lunges, single-leg squats, and planks can enhance your agility, enabling you to react and move quickly during intense rallies. To improve your speed on the court check out this insightful video: 

Enhancing Endurance

In both drop-in volleyball games and more formal matches, stamina is key. Matches can go on for an hour or more, and maintaining your performance level throughout is crucial. Strength training exercises the target multiple muscle groups, such as burpees or kettlebell swings, can boost your endurance, helping you stay energized until the final point. This is especially crucial at volleyball tournaments which are typically day long events involving multiple matches and rallies. Ensuring your endurance is high will allow you to adequately play all day long. 

Preventing Injuries

Strength training isn't just about enhancing performance; it also plays a significant role in injury prevention. Strengthening your muscles and joints through exercises like shoulder rotations, leg presses, and core workouts can increase your body's resilience and reduce the risk of common volleyball injuries. 

Balancing the Act

While focusing on strength training, it's essential not to neglect other aspects of fitness, such as flexibility and balance. Incorporating yoga or pilates into your training regimen can lead to more coordinated and controlled movements on the court. Similarly, incorporating cardio into every workout will work wonders for your stamina. While strength training is an important aspect of your fitness routine for volleyball it isn’t the only one. 

Strength training should be an integral part of your volleyball training routine. Even for recreational volleyball players, incorporating strength workouts into your regimen can drastically improve your performance and enjoyment of the game. Remember, consistency is key in strength training, so stick to your routine, and you'll start seeing improvements on the court in no time!

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