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Volleyball Coach's Corner

Volleyball Tip

Workout Routine for Volleyball Players

Staying physically fit is important for every athlete. Making sure you have a complete workout routine is important for volleyball players in preparation to get back out on the court! Here are some tips to get back into shape when preparing for volleyball tryouts or Nike Volleyball Camps.

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. Listed below are some examples of the best conditioning workouts.

  • Box Jumps - Grab a 12 inch box. Hop onto the box using both feet and hop down continuously for 30 seconds. Take a 15 second break and repeat.
  • Jump, Shuffle, Jump, Sprint - Start with three squat jumps for height. Then shuffle back and forth at a ten foot distance, three times. Repeat three squat jumps for height. Last, sprint 20 feet back and forth, three times. Take a 30 second second break between each rep.
  • Shuffles - Squat down into an athletic stance. Shuffle back and forth at a 10 foot distance for 30 seconds. Take a 15 second break and repeat.

Strength

It’s important to build your strength in order to maximize your efforts on the court. Strength training will help improve your ability to move efficiently on the court and add power to your hitting and serving. Here are some great strength exercises to add to your workout.

  • Dumbbell squat to press - Grab a set of dumbbells. Hold the dumbbells above your shoulder. Squat down while holding the dumbbells. As you stand up, press the dumbbells above your head.
  • Good mornings - Place your feet shoulder width apart. Place the barbell on your shoulders. Inhale and flex your abdomen. Exhale and hinge forward at your hips. As you stand back up, ensure your lower back does not curve.
  • Lateral lunge with a press - Grab a weight that you feel comfortable pressing out in front of you. Hold the weight in front of your chest. Take a large lateral step out, keep one leg straight while sitting back on the other leg in a squat. While in the squat, press the weight out in front of you. Using your squat leg, push yourself back to the center while bringing the weight back to your chest.

Rest day

Your body needs time to recover from challenging workouts. Set aside one or two days a week for your body to reap the benefits from all your hard work! Just because it’s a rest day doesn't mean you should just sit around. Enjoy a walk outdoors or play another sport with some friends. Remember that recovery days are just as important as the days you spend in the gym. Hydrate and fuel your body with nutritious foods so that your body can prepare for another week of tough training!

Take a look at more volleyball tips to improve your game!

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