Get in Shape With Volleyball Drills

If you want to get in great shape before the season starts, follow a regular routine of volleyball drills. You don’t even need a court to practice; you can workout at home, at the park, or anywhere you have space to move around. Before you do your routines, stretch your hamstrings, hip flexors, ankles, arms, and shoulders to get limbered up and to avoid injury. For aerobic conditioning, jog for 20 minutes, and then you’ll be ready to train for strength and agility.

Strong Legs

The stronger your legs are, the faster you can move around the court. Do three sets of each of the following exercises to build leg strength:

  • Jumping jacks x 50
  • Lunges x 20
  • Wall sits (Start with 30 seconds, then 45 seconds, and finally 60 seconds.)

Fast Feet

Your feet have to be quick to get the job done on the volleyball court, and working with a jump rope can boost your speed and coordination. Practice each jumping technique for three sets each:

  • Normal two-feet jumps for 30 seconds
  • Right foot jump for 30 seconds
  • Left foot jump for 30 seconds
  • Double right/left for 30 seconds
  • Quick as you can for 30 seconds

Be sure to rest for a minute between each set.

Powerful Abs

Core strength makes a big difference in how powerful you are on the court. To tone your abdomen, do three sets of these:

  • Sit-ups x 50

  • Planks (Hold for 30 seconds, then 45 seconds, and then 60 seconds.)

Athletic Arms

When you have the arms of an athlete, you can spike the ball hard and fast. To pump up your arms, do three reps of these:

Home Drills

In addition to the above exercises that target your legs, feet, abs, and arms, practice some drills to finesse your technique.

  • Setting Drills: With setting drills, you need to warm up your hands with quick wall sets, then lie down on your back, setting your volleyball to yourself 100 times quickly. Push the ball high, then slow down, and set the ball even higher for another 100 times.

  • Passing Drills: Practice passing to yourself, planting and moving your feet, and moving side to side. Next practice some wall passes.

  • Hitting Drills: You’ll need some open space for this drill, because you’ll be performing some dumbbell arm swings, and hitting the ball against a wall.

If you get in the habit of doing this routine regularly for a couple of months before volleyball season begins, you’ll be in superb shape and ready to spike and ace like a pro. Drills can take you where you want to go.

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