Improving volleyball fitness involves training muscles and cardiovascular system for specific skills, such as spiking and blocking. Plyometric exercises, short bursts of activity, and speed training are important. Flexibility is often overlooked but essential for coordination, speed, and strength.
Improving volleyball fitness generally involves training the muscles and cardiovascular system for the specific skills of the sport. These can include those used for spiking, blocking, and diving for balls. Improving volleyball fitness can also mean training the muscle groups that work to perform these skills. For example, instead of a strength training routine that isolates one muscle, a player’s ideal routine might include exercises that engage multiple muscles in the same way they are used in the game.
Developing maximum power and strength are the two most important fitness goals for most volleyball players. This is because the game is made up of fast plays that require powerful bursts of movement. Because of this, training sessions that involve fast, intense movements are best for most volleyball players.
Playing volleyball employs explosive movements, such as spiking and blocking. The best exercises to increase a person’s ability to perform in this manner are plyometric exercises. These work by training the entire central nervous system, along with specific muscle groups, to use a large amount of energy in a short amount of time. Examples of plyometric exercises are jumping
squats and vertical jumps.
Conditioning designed to improve volleyball fitness can also include activities that require short but intense bursts of activity, such as line drills, which are sometimes called “suicides.” These usually require players to run back and forth, using the lines on the volleyball court as a marker. Other conditioning exercises may focus on speed and agility. In game, the average game doesn’t last very long, so slow and steady cardio workouts are generally not ideal for volleyball players. By contrast, resistance training typically focuses on exercise quality, rather than high repetitions.
Flexibility is an often overlooked part of volleyball fitness, yet performing the highest quality movements is essential. This is because flexibility increases coordination skills. It’s also an important part of speed and strength, because if muscles are tight, they can’t complete their full range of motion. This can cause a loss of power and speed for the player.
Speed training is another key component of volleyball fitness. Examples of ideal speed drills include running up or down hills or stairs. Such activities assist players in most volleyball-specific movements, including spikes, blocks, and dives. These also help increase speed and power, which should be the focus of volleyball physical training.
Protect your devices with Threat Protection by NordVPN
