Volleyball Training 101: A Program For Successful Players. A new course is available at Weik University on training for volleyball. Those interested in sitting through an easy course, no need to look any farther because class has just begun. Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish).
A volleyball player needs leg strength to move quick and jump high. Doing exercises that use the triple extension of the hip, knee, and ankle enhance their ability to use the ground effectively. Because jumping is performed from an erect body position with balance and weight-bearing forces to consider, the back squat is more specific to jumping and therefore preferred over the hip sled (1).
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Volleyball players must learn to land in their butts or hips rather than their knees. When landing volleyball players need to keep their knees behind their toes. Working to exaggerate this motion will help keep a volleyball player’s knees safe. When volleyball players are working to jump high they must use their arms to build momentum. If volleyball players want to truly get high to spike a ball or block the volleyball then they have to be able to get high enough to do so.
Recent studies have found that the key to success in any field is practicing a specific task for a total of around 10,000 hours. Therefore, a player must train and/or play volleyball for at least 10,000 hours before reaching ‘world class’ status. That’s around 3 hours a day, 20 hours a week for 10 years.
It is important to train both the lower and the upper body to be a great volleyball player. You will need strong arms and shoulders in order to send the ball flying, so weight lifting to improve your biceps and other upper body muscles is a key part of any volleyball training regimen.
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Strength training for volleyball players is a must to build a strong foundation and prevent overuse injuries. Improving you court speed, movements, agility, jumping and quickness will take your game to another level. Develop your volleyball skills to the highest level through drills designed for you.
Skater Drills. Reinforces explosive power, and will also help volleyball players improve balance and body control. This drill can be done at a slower pace for strength building and balance or at maximum effort, spending as little time as possible on the ground, to work on explosive jumping power.
Conditioning. Volleyball players require a high level of stamina and endurance to compete on the court. Your training and preparation should reflect the pace of the game. High Intensity Interval Training (HIIT) is the best style of conditioning for volleyball players.