Overhead Tricep Extensions: 3 sets of 15 reps. Dumbbell Bicep Curls: 3 sets of 15 reps. Jackknife Crunches: 3 sets of 20 reps. Oblique Crunches: 3 sets of 20 reps. External Rotation: 3 sets of 15 reps. Click Here For A Printable Log Of Off-Season #1: 3x A Week.
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. Listed below are some examples of the best conditioning workouts. Box Jumps - Grab a 12 inch box.
Hold a plate with your hands at the 9 and 3 positions. This volleyball-specific exercise builds the core and also develops upper body strength. This workout helps your shoulders stay healthy and aids in transferring power from the core to the upper body. Recommended Reps: 3 sets of 20 reps (10 left, 10 right) 0:48. 3.
Warm up for your volleyball workout by jogging for 20 minutes, then stretching your arms, shoulders, hamstrings, hip flexors and ankles (all the muscles you use most during volleyball). Leg Drills...
A strength training workout for volleyball should simulate volleyball skill movements. Volleyball players, like just about all athletes, should include multi-joint exercises in their training. A triple extension is a good example of a volleyball specific multi-joint exercise.
For these at-home volleyball exercises, use a small coffee table or surface to jump onto and jump off of. You’ll perform jump downs, single leg over-and-back jumps, split jumps, skier jumps, block jumps and burpees to block jumps. We'll end with some deep stretches to open up the hips and create better mobility.
Using a jump rope is one of the most comprehensive workouts a volleyball player can do. It works the upper and lower body while encouraging good conditioning. Perform each of the following for 30 seconds with 15 seconds of rest between movements (one round equals one set): Two footed jumps. Right footed jumps.
Begin in your volleyball ready stance at the baseline of a basketball court. Sprint to a cone 10 yards away and back to the starting line. Repeat to a cone 20 yards away and then 30 yards away for...
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