Volleyball training

  • ArmsandLegs

    Posts: 125

    Nov 07, 2008 5:44 AM GMT
    I've recently started playing for the BSU men's volleyball team, and was wondering what specific training I should be doing in the gym. I've asked my teammates and they look at me with a blank stare (it's club, not varsity, so we don't have actual trainers or training sessions). I REALLY need to work on my vertical jumping skills... mine currently is about 1/4 inch! HaHa, but seriously.

    Any and all input is appreciated!

    -Sorry if this has been asked before, I searched the recent posts about volleyball and found no similar results

    Thanks
  • Timbales

    Posts: 13993

    Nov 07, 2008 12:20 PM GMT
    I'd recommend doing general core work, upper body strengthening and knee strengthening exercises. You can also do a combination squat/leap to help with jumping.
  • Posted by a hidden member.
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    Nov 07, 2008 3:27 PM GMT
    Hey I am in Volleyball too...
    and in college when I practiced and scrimmaged with the club team...to keep up I incorporated Plyometrics to my workout.

    DEFINITION : Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and as it was supposed to be surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump or the speed of a punch or throw.


    Generally I stacked several large wooden boxes I would perform my 1-2-3 step volleyball spike and explode up onto the boxes.
    It sounds easy but ITS NOT! after a 10 -15 reps you are thoroughly winded. It trained my muscles to really push my body up and increase my vertical jump.
    also with the mirrors in the gym..you can see what you are doing wrong in your jumping technique
    You can of course modify..add weights and so forth.

    Look up Plyometrics (Google) you will find lots of suggestions.
    Here is one site that shows you many different excercises:
    http://www.sport-fitness-advisor.com/volleyball-plyometrics.html
    Good Luck!
  • Posted by a hidden member.
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    Nov 07, 2008 5:04 PM GMT
    I agree with Timberoo -- you should make sure to do exercises to strengthen your core. I used to play quite a bit of volleyball, but stopped about two years ago when I took up tennis. But I worked really hard to get into tennis shape, which means -- you guessed it -- strengthening the core. On a whim, I played volleyball last night, and although my technical skills had gone to pot, I was amazed at how much better I was at jumping and positioning myself around the court.

    As far as specific exercises, I like to use cables for core training, but part of that's because it also helps my tennis strokes....