Volleyball players require a combination of skills ranging from speed, power and agility. To improve these skills, volleyball players complete a year-round strength and conditioning program designed to meet the specific demands of the sport. As a result of the detailed program, volleyball players improve their explosive power, jumping ability, stamina, footwork and agility that ultimately improves overall performance and athletic ability.
Phases
The competitive volleyball season typically takes place for a few months in the fall, but there are other noncompetitive seasons that consist of club games and camps. The strength and conditioning program is performed year-round and must coordinate with these competitive and noncompetitive seasons to maximize performance without increasing the risk for injuries. As a general rule, the in-season training phase is performed during the season while the pre-season phase trains the body for the upcoming season. The transition period follows the season and is designed for recovery.
Jump Training
With the importance of jumping for making blocks, spiking or serving, there is a specific focus on jump training in the strength and conditioning program. These exercises are typically performed during conditioning drills and are designed to improve lower body power and vertical jumping ability. Plyometrics such as box jumps and jump rope are used to build power by improving the strength and speed of muscular contractions. Volleyball players must have a basic strength level before progressing to jump training and plyometric exercises.
Strength
The strength training program for volleyball players must meet the physical demands of the game. As a result, total body movements must be used to develop functional strength. Major lifts such as the deadlift, squat and Olympic lifts are used to build lower body strength while presses, pushups and pullups are used to develop upper body strength. Supplementary exercises are added to the strength training program according to the individual demands of the athlete. For example, a player who needs shoulder strength and stability may perform additional exercises for shoulders.
Conditioning
Conditioning drills are designed to build cardiovascular function while on the court. Improving endurance and stamina, however, may sacrifice the speed, power and strength developed through the jump training and strength training workouts. To prevent a loss in power, perform sport-specific intervals that match the metabolic demands of a volleyball game. For example, run for 10 to 30 seconds followed with a 30 to 90 second rest and repeat for 25 to 30 rounds.
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