How do volleyball players train

The assessment will make sure the athlete is prepared for a resistance training program which includes lifting weights, speed and agility drills, and mobility drills. For more information why you need or should do an assessment read here "Whey a Movement Assessment is Important". Every athlete has or had its own movement limitations and this guide will assume that the athlete can move and complete proper movement patterns with proper form.

If an athlete has any movement limitations I highly recommend a training regiment that starts with mastering the basics. Here is an article that will point any new athlete to resistance training in the right direction, "Are You Building or Breaking Athletes? A progressive development training program will start the volleyball athlete by using their own body weight to develop strength. This will help develop an excellent strength-to-weight ratio and will teach the athlete to control their own weight across all planes of motion.

A volleyball training program should start with training to increase relative strength as well as programming that helps the athlete have body control. If designed properly it will help the athlete peak athletic ability during their competitive season. There needs to be a system that incorporates rest and manages fatigue as well as manages load amount of weight and intensity repetitions. When relating to volleyball athletes a good path to follow would be to beak the training down into four phases such as early pre-season, late pre-season, in-season, and off-season.

Each phase will have its own athletic or fitness goal such as aerobic fitness, functional strength, hypertrophy, explosive power, maximum strength, and speed. Going along with your volleyball training strength program, plyometrics are a very effective form of power training to help volleyball athletes increase vertical jump and increase explosive power on the court.

In simpler form, plyometrics is jump training, but not just straight up and down. Plyometrics include explosive jump movements that move side-to-side, twisting, etc. Plyometrics will stimulate fast-twitch muscle fibers which allow athletes to generate force quickly and efficiently.

Plyometrics are a very important piece for any volleyball training program, but should only be implemented if the athlete has a base of strength and body control. Check out the volleyball drills for defense. Every athlete will have their own strengths and weaknesses which is why a workout for volleyball players needs to be individualized.

An example of individualization may be that an athlete has a weak squat so instead of loading a barbell they me only squatting with a kettlebell. You have to assess your athletes throughout the course of their entire career and program accordingly. When it comes to strength training it's not as easy as writing a workout on a white board and having all athletes training the same. Recovery and rest for volleyball athletes are very important for gaining strength and power.

Some of the best ways to recover from volleyball training are sleep, hydration, massage, and continuing to stay active even on rest days. Staying active on rest days can include walking, yoga, and a light workout. Other factors to help recover include eating right, massage, stretching and ice. Parents, find your son or daughter a sports performance or strength and conditioning coach that understands how to assess, program, and coach your child.

A program tailored to an individual athlete that focuses on building strength and mobility will help the athlete in their athletic career. Coaches, please understand the importance of strength training. Volleyball training is more than just being on the court practicing or playing games all year round. Ask any qualified successful or long time volleyball athlete and they will talk about how their success in the weight room positively impacted their athletic career.

There is a lot to understand about what goes into the development of volleyball athletes such as assessments, periodized programming, progressive development, plyometrics, recovery and understanding that every athlete requires an individualized program.

High schools should hire a qualified strength and conditioning coach, parents allow your children to rest, recover and get them to a sports performance facility. VertiMax Privacy Policy. Take a look at more volleyball tips to improve your game!

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Call us! Share This. Filter Coach's Corner by Sport Choose a sport View all volleyball tips. The Art of Coaching Volleyball. Developing good volleyball strength begins in the weight room, so your athletes must do the right volleyball workouts to set a solid foundation. By building this strength, athletes can then work on power development by maintaining safe positions when exploding through the power movements required in volleyball.

This volleyball exercise, done with two dumbbells, is ideal for glute strength, hamstrings and improving your vertical jump. Hold a plate with your hands at the 9 and 3 positions. This volleyball-specific exercise builds the core and also develops upper body strength. This workout helps your shoulders stay healthy and aids in transferring power from the core to the upper body.

This volleyball workout, which works your hamstrings and glutes, helps improve your balance and boosts your jump. It strengthens your legs and stabilizes your ankles to reduce injury risk.