How Can I Get In Shape For Volleyball?

Whether tryouts are coming up or you're in the off season, getting in shape for volleyball is more than bumping a ball around the court. Volleyball is a sport made up of rigorous bursts of exercise, often followed by short periods of inactivity. It's imperative that you increase your endurance so that you have the energy to jump, dive and hit the ball with focus and precision. Taking part in volleyball clinics and practicing plyometric exercise can help you get in shape for an upcoming volleyball season.

Step 1

Attend a volleyball clinic, if possible. Usually sponsored by local recreation departments or post-secondary institutions, volleyball clinics are often run by volleyball coaches and seasoned players. A clinic will teach you new strategies and help you hone your skills for a fee and can help you stay active in the off season.

Step 2

Utilize plyometrics and jump training to practice your vertical leap and hone your reaction times. Plyometrics involves using dynamic bursts of movement in order to burn calories and increase your reflexes when exercising. Some plyometric moves include standing with your feet shoulder-width apart and your knees bent. Then jump as high as you can, bending your knees and tucking your feet as close to your bottom as possible. Or try placing a shin-height sturdy bench in front of you and practice jumping onto the bench with both feet.

Step 3

Participate in game drills with other players or while on your own, playing against a wall. Game drills allow you to react in the same way you would in a game to help you get in shape and practice your skills. Head to the beach and practice your spike over a net, or set different targets on a wall and practice serving to a specific target.

Step 4

Head to the gym or weight room in order to strengthen your body. In volleyball you need strength in the calves, thighs, core and shoulder for the right form. Squats, lunges, crunches, bench presses and lat pulldowns can all help you get in shape for volleyball by strengthening the key muscle groups that you use most. Running on a treadmill and practicing sprints can also help increase your short-term endurance.

Step 5

Eat a diet that helps you create lean muscle and provides you with the energy you need for explosive movements on the court. A diet with balanced protein and carbohydrates is ideal for a volleyball player. Egg whites, lean meats, fish, oatmeal, brown rice and quinoa can all be added to your diet in order to help you keep your weight down but your energy level high.