5 Volleyball-Specific Strength Training Workouts

 

Volleyball is a sport that requires speed, strength, agility, and more. In short, you have to be on your feet constantly, which means you need to be in great shape. Sure, you might be hitting the gym every now and then or going for your morning walks, but to get in shape for volleyball, you need to go the extra mile.

Wondering how to? Well, try out these volleyball-specific training workouts to dominate the court.

Volleyball Warm-Up

Before you begin your training workout, ensure you warm up. A warm up prepares your body for the main game ahead and makes it safer to work out. In addition, a quick 10-minute warm-up will prep those muscles up.

You can warm up with cardio, like jogging, biking, etc. This will get your blood flowing, so you can focus on stretching your upper and lower body.

Do Some Lunges

Lunges are hands down the best exercise to work your lower body, strengthening your hips, glutes, quads, and hamstrings. While performing this exercise, you have to work your abdominal, calf, and back muscles.

While working out to gain strength for your volleyball game, ensure you add lunges to the workout routine. You must do four sets with 20 repetitions.

How to Perform a Lunge:

Stand up straight without bending your legs and extend your right leg while lowering yourself in a split position. Keep bending the other knee, the right knee, until it nearly touches the ground.

Your front leg has to be positioned at a 90-degree angle with the knee right above the ankle. Push yourself back up with the front leg, switch the legs, and repeat until you complete your sets.

Squat

Squatting entails using your knees and hips and working on your glutes, quads, hamstrings, and back. This exercise is excellent for building strength for your volleyball game. Although there are different variations of a squat, the bodyweight squat is the simplest. However, make sure you do 4 sets of 10 reps each.

How to Squat:

Keep your hands in front of your chest while standing straight with your feet slightly wider than shoulder-width apart. Keeping your upper body upright, bend your knees and lower your body to the floor. Keep bending as much as possible and push through your heels while lifting your hips to stand up.

Do this without letting your knees cave in. Keep repeating to complete your set.

Push Ups

Push-ups are a complex exercise, which means they really work your body. Push-ups can strengthen your core, arms, legs, hips, and chest.

How to Do a Push-Up:

Start in a plank posture, bending your elbows as you lower your body to the floor and then pushing yourself back up. As you drop down and push up, engage your core to maintain a straight position.

Keep doing this exercise for 3 sets with 10 reps.

Burpees

Burpees are calisthenics exercises which means they resist your body weight. Burpees are a full-body calisthenics exercise that strives to strengthen the lower and upper body muscle strength and endurance.

In fact, a standard burpee can strengthen your legs, hips, buttocks, tummy, arms, chest, and shoulders.

How to Do a Burpee:

Start by standing up, squat down until your hands are parallel to the ground, then spring your feet back into the plank posture. Jump back into a squat position, or perform a push-up before standing.

Plank

Planks are one of the excellent ways to improve your strength and gameplay for volleyball. It targets your arms, shoulders, back, glutes, and hamstrings. Moreover, it also strengthens your core and boosts your body’s balance.

How to Do a Plank:

If you want to do a plank, all you need to do is extend your feet behind you while placing your elbows below your shoulders. Using your arms and feet, push your body up to keep yourself off the floor.

Keep your back straight and hold the position.

Now that you have done your warm up, it’s time to hit the volleyball court!

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