Workouts

Volleyball Training you can do from Home

Hill, PT, CSCS

Volleyball is a high-impact, demanding sport dominated by strength and power. The training regime that a volleyball player must follow should incorporate power, strength, and agility training. 

Players need power in their legs to get high in the air and strength in their upper body to spike, block, and dig balls. 

As volleyball players improve their leg strength, they become more explosive on the court. Volleyball requires specific muscles to be at peak performance. By strengthening volleyball-specific muscles it ensures that athletes are able to reach their maximum performance potential. 

In addition to lower body strength, core strength is vital for a player’s stability and allows hitters to transition power more efficiently from their lower body to their upper body and arm swing. A strong upper body including the shoulders and lats are extremely valuable in aiding returns and spiking the ball.

Muscle fibers grow when directly stimulated by the stress of strength training. A volleyball player must challenge themselves during strength and conditioning training in order to reach peak performance for their season. Additionally, volleyball players should periodize their training program so that they give themselves weeks or months of break in order to cross-train and avoid muscle imbalances.

Volleyball Training Workout with Sworkit

  • Good Mornings
  • Kettlebell Russian Twist
  • Dumbbell Single Leg Lift to Press
  • Dumbbell Forward Lunge
  • Kettlebell Alternating Side Lunge
  • Single Arm Dumbbell Snatch
  • Kettlebell Overhead Tricep
  • Kettlebell Squat Legs Together
  • Dumbbell Overhead Press

Try the volleyball training workout from Sworkit to reach peak performance in Volleyball!

Hill, PT, CSCS

Steve is a Certified Strength and Conditioning Specialist, Physical Therapist, and one of Sworkit's Fitness Trainers. His favorite activities are working out, hiking, four-wheeling, and body surfing. Steve loves helping members with injury prevention, exercise modification, and strength training.
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