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Volleyball Weight-Training Workouts

author image Jesica Salyer
Jesica Salyer graduated from Midwestern State University with a Bachelor of Science in kinesiology. She has 10 years of experience in volleyball mentoring, four years working in fitness training and coordination, and experience playing collegiate volleyball for Rutgers University. She also created RunOnOrganic.com and co-founded Further Faster Forever, a community created to encourage active individuals to challenge themselves.
Volleyball Weight-Training Workouts
A woman receiving instruction on deadlifting in the gym. Photo Credit Antonio_Diaz/iStock/Getty Images

As a volleyball player, you will face a lot of unpredictability on the court. However, taking control of your fitness is something that is completely in your hands. Having strong, explosive jumping legs and a relentless, well-trained arm swing are things that will set you apart from the rest of the bunch. Shoulders, upper back, quadriceps, hamstrings and calves are the major muscles to focus on in volleyball training. When working with weights, remember to make safety your first concern. Be cautious and also challenge your mind and body to help you reach your potential.

Push Jerks

Push jerks are an explosive move performed with a barbell. To perform a push jerk, stand upright with the barbell resting lightly on your sternum and both hands firmly gripping the bar. Using your arms and legs to generate power, propel the bar upwards. You should have your arms fully extended above you, holding the bar upon completion of one rep. Be cautious to not catch your chin on the bar when you thrust the bar above you. If your legs and shoulders feel tight at 10 to 15 reps, then you know you're at the right weight.

Sumo Squats Into Upright Rows

Working your entire body at once is one of the best ways to optimize volleyball training. Sumo squats differ from traditional squats in that your toes are turned outwards at about 45 degrees, versus pointing straight forward. To complete this move, hold a dumbbell in your hands with your arms extended down in front of you. Drop your glutes downwards and sink into a squat. As you come up from the squat, bring the dumbbell upwards to the neck level. Adjust your dumbbell weight so that your shoulders and quadriceps feel tight after 10 to 15 repetitions.

Weighted Toe Jumps

The ability of your lower leg to propel your body upwards is dependent mainly upon your gastrocnemius and soleus (the two calf muscles). The best thing to train these two muscles is to bound repetitively off of the balls of your feet. This is a simple move that is done using two dumbbells, one in each hand. Like you would when jump roping, hop consecutively on your toes. With added weight, you should feel tightness in your calves after 15 to 20 repetitions. Swap your jump rope for a couple dumbbells to see more growth in performance.

Squat Jump Into Shoulder Press

This move is similar to the push jerk, in that you begin in an upright standing position with shoulders back, glutes back and chest out. To perform this sequence, hold a dumbbell or kettle bell in front of you around your chest area. Sink down into a traditional squat, with toes facing forward. As you come out of the squat, explode upwards by pushing your weight through your heels and extend your arms above you, pushing the dumbbell skywards. You should feel this move in your thighs and shoulders. Ten to 15 reps should fatigue you. Adjust your rep count as needed.

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