Whether played indoors or at the beach, volleyball is an engaging team sport. It is one of the reasons volleyball is offered as a sports option in middle school. Whether you are preparing to try out for your school's volleyball team or want to improve your skills as a member of the team, there are a variety of things you can do to be among the best volleyball players in middle school.
Step 1
Improve your cardiovascular endurance. A primary component of volleyball is running in short bursts and being able to get to the ball quickly. Practice running laps in the gym or on a track if your school has one. This builds stamina for long matches and strengthens your legs.
Step 2
Perform pushups three to four times a week. Pushups can be done anywhere, anytime and don't require the use of any special equipment. To perform a pushup, lie with your stomach about 3 inches off the floor and your hands shoulder-width apart. Keep your legs straight out behind you with your feet together. Lift your body by pushing your arms straight up. Keep your feet, legs and torso in a straight line as you push yourself up before returning to the starting position. Try to do three sets of 10 pushups. Pushups strengthen your arms, giving you a stronger serve and helping your play at the net.
Step 3
Perform abdominal exercises to help strengthen your core. Your core consists of your abdominal, hip and lower-back muscles. According to the Atlantic Coast Conference, strengthening your abdominal muscles is important to helping you stabilize your body while playing volleyball. Crunches and leg lifts are two exercises that target the upper and lower abdominal muscles. To perform a crunch, lie with your back flat on the ground and knees bent. Place your hands behind your head and gently bring your shoulders off the ground. Lower your head and shoulders back down and repeat 25 times. To perform leg lifts, lie with your head, shoulders and back flat on the ground. Keeping your legs together, lift them off the ground about 8 inches. Lower them and repeat 25 times.
Step 4
Arrive early and stay late at all scheduled volleyball practices. Show your coach and teammates your level of dedication. Most coaches will spend extra time with players who are trying to improve their game. Talk to your coach about different strategies and ask for advice on how to become a better all-around player.
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