Running can be an integral part of a productive volleyball training program, but players should stress sprints over distance running. Weight training, agility training and plyometrics are critical as well, and players should replicate volleyball court movements in all their work. "Volleyball is a strength and power sport, not an aerobic sport," Luke Wold, the strength and conditioning coach for the Capital City Volleyball Club, wrote on his blog.
Step 1
Use weight and plyometric training to build a stronger core and legs. "I do squat cleans, a lot of box jumps," beach volleyball star Misty May Treanor told Stack TV. Ball State University strength and conditioning coach Jason Roberson stresses "tempo squats" in preseason workouts. "They need to be able to come forward, move lateral, move backwards," Roberson told Stack TV. "They have to have strong hamstrings, strong glutes. We really push on tall posture, sitting back their heels, getting as much weight into the hamstrings and glutes as possible."
Step 2
Scale back your distance running. While jogging is good for general conditioning, it doesn't do much to boost volleyball performance. "Any volleyball player who trains by running anything more than 50 or 60 meter sprints is not only wasting their time, they're ruining their volleyball performance," Luke Wold wrote on his blog. "It's well known by top strength and conditioning coaches that distance running 'turns jumpers into joggers.'"
Step 3
Run sprints to build speed and explosiveness. "Hill sprints are great," Misty May Treanor told Stack TV. "I would recommend to any volleyball player, even if you don't want to participate on the track team, work out with them. Work out with the jumpers and the sprinters."
Step 4
Work on quickness and agility in addition to speed. Forward sprints have value, but also stress lateral, diagonal and backward movements with your running drills. The University of Georgia volleyball team uses "jop" training drills -- a combination of jumping and hopping -- to improve its ability to cover the whole court.
Step 5
Use the beach or a beach volleyball court as a training ground. The University of Georgia volleyball team uses a sand pit for sprint work, agility training and plyometric work. "It is an unstable surface," Georgia volleyball strength and conditioning coach Michael Schweigert told Stack TV. "It require us to work that much harder and produce more force to get the same distance."
Tips and Warnings
- Increase your training at a sensible pace. Maintain a proper athletic diet to support your training.
- Don't waste time training with movements not used in volleyball.
Things You'll Need
- Weight-training equipment
- Running track
- Beach volleyball court
- Exercise court
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