Because of the short distance you cover on a volleyball court, speed and explosive strength are important attributes. You can build and maintain speed and explosiveness in different ways, using different exercises and drills. Understanding the basics of this type of training will help you work out effectively and be your best when volleyball season starts.
Speed
Speed is a measurement of the rate of movement from one place to another on the court. In layman's terms, it's your ability to move fast, more than one step, during a volleyball point. Speed should not be confused with quickness, which has more to do with an initial movement and your reaction time.
Explosive Strength
Explosive power is the energy you use to make one powerful move, such as the first step toward a ball during a volleyball point, or the second, upward part of a jump after you first bend your knees downward. You can train explosive strength using exercises that require you to perform one powerful movement, such as box squats. Sit on a box or bench under a barbell, then stand straight up with the weight on your shoulders. Experiment with your seat position and use a bar with no weights to make sure you don't strain your back. Stand in front of a box, bench or set of bleachers and jump onto the box with both feet. Stand to the side or behind a box and put one leg on the box. With the leg you have on the box, push yourself up as high in the air as you can.
Reactive Power
To improve your speed, you can use reactive power, or plyometric, training. Reactive power comes into play when you combine two or more muscle movements to create a move. For example, when you spike a volleyball, you don't jump straight up with stiff legs, you bend down first, then push off and jump up. Examples of plyometric drills include jumping off a box, then as soon as your feet touch the floor, jumping as high as you can into the air. Putting a barbell on your shoulders, bending down, then jumping up is another reactive power exercise. Sprinting, taking giant steps across a gym and skipping with high knees are other ways to train plyometric power.
Overspeed
Overspeed training allows you to run faster than you can yourself through the use of resistance or assistance. For example, if a partner holds you back with a resistance band as you start a run, then lets go, you will experience a burst of speed that lets you run faster for several steps than you would on your own. If you run down a very steep hill, your body weight and gravity will assist you, letting you run faster than if you tried to move yourself with your legs only.
Stretching
It's important to stretch after speed and explosive strength training to help increase your muscle flexibility. You should not static stretch, or stretch and hold the stretch, before training or games. Static stretching temporarily decreases your power and vertical leap for 20 to 30 minutes.
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