Training for Success in Women’s Volleyball

Posted: 11/11/2010 in Uncategorized


To be a successful court volleyball player at the level of the players in the Women’s Volleyball – 2001 NCAA Championship Final-you need to be powerful, energetic, graceful, and able to handle the ball with finesse. These athletic requirements call for a unique training regimen.

There are a lot of different ideas about how to train for volleyball, but most coaches and experts would agree that it is important to have a regimen that includes a wide variety of exercises that will help you develop strength, endurance, and technique improvement.

Many people who want to improve their volleyball game must spend a lot of time practicing important moves like serving and spiking the ball. These are the important fundamentals of the game, and unless you can serve accurately and spike with a lot of force, you will probably not be able to lend your team very much support.

Once you have a solid grasp on the key maneuvers of the game, it is time to move on to making sure that you are the strongest, quickest athlete you can be. Having a great spike will not make you successful if you can’t get to the ball.

It is important to train both the lower and the upper body to be a great volleyball player. You will need strong arms and shoulders in order to send the ball flying, so weight lifting, and plyometric work to improve your upper body strength and neuromuscular response (muscle memory) is a key part of any volleyball training regimen.

It is also important to spend some time developing your legs and lower body. Jumping ability is very important to the success of any player. During a full match, many different types of jumps are performed. Jumps are initiated from different starting positions, and different levels of muscle activation. Often there isn’t enough time to perform a counter movement (blocking), so the jump begins from a static position. Jumps can also be initiated with an approach like in the case of an outside hitter, thus utilizing the stretch-shortening cycle. Blockers need to have good lateral footwork, since jumps can be performed after a lateral movement. Jumps may also need to be performed right after each other, similar to a depth jump. Single leg jumps can also be performed with an approach. At times, a volleyball player will perform multiple jumps during a rally so jump endurance is also important.Strong legs are and quick feet are a powerhouse that can fuel a good volleyball team member.

Volleyball also demands multi-directional quickness and agility. Starting from a static position, the athlete will need a quick first step. Also, the athlete needs the ability to decelerate, change direction, and accelerate again. Explosive strength, agility, power, and core strength are important to train. Volleyball players also need upper body strength. Serving and hitting require strength, power and flexibility. Jumping, serving, and especially hitting require a strong and stable core. All of these jumps, movements, and pre-muscle activation levels can be implemented and trained in the weight room.

A player who has the time and dedication to improve all of these different muscle groups will have quite an advantage over a competitor who has concentrated solely on one or the other. At Peak One Performance we understand the need for this type of sport specific training and can develop an individual training regimen for your player, or create a team wide strength and multi directional quickness program. The program can implemented into their practice schedule, or can be executed in two 45-60 minute sessions per week. For more info or to schedule a clinic call 970-368-4747.

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