Conditioning programs for volleyball

Turn and sprint five meters to the right, touch the ground or a cone, and turn to sprint back. Repeat on the left. Each right, left, and back totals one rep. Start with 3 reps then progress sequentially to 5. Shuttle laterally five meters to your right, touch the ground or a cone, and shuttle laterally ten meters back the direction you came. Touch the ground or a cone there and shuttle laterally the five meters back to your right and end at your starting point.

Start with 3 reps then progress to 6. Sprint forward 10 meters then back to the start. Sprint forward 20 meters then back to the start. Spring forward 30 meters then back to the start. Start with 1 rep then progress to 2. Sprint forward 15 meters then back to the start. Sprint forward 25 meters then back to the start. Sprint forward 40 meters then back to the start.

Perform dynamic cool downs after your conditioning workouts. You may also perform static stretches after your muscles are warm to help prevent soreness.

Start with 10 reps then add more up to Start with 5 reps then progress to Start with 5 reps then progress to 8. Start with 3 reps then progress to 5. Follow this plan or a variation of it for a month or more to be in top shape when that first game or practice rolls around! Save my name, email, and website in this browser for the next time I comment. Your Privacy is protected. Playing a sport at any level requires a certain amount of physical fitness.

The Truth About Volleyball Conditioning. Aerobic conditioning workouts consist of moderate exercise over a long period. The average volleyball point lasts 15 seconds or less. Do not take this as an excuse to avoid all aerobic exercise. This would be detrimental to a volleyball player. You shouldn't be winded!

Control your effort. Do you have access to a weight room or gym equipment? Do you have access to volleyball equipment balls, net, court? Do you have access to open space or an area to run? When following any workout plan, two basic rules should be followed: Weightlifting should be separated by a non-weightlifting day important for younger athletes.

There are physical and mental aspects that indicate the necessity of a warmup period. The Volleyball Conditioning Workouts. All the workouts below feature movements to work the key athletic movements in volleyball: Short-area sprinting, quick changes in direction, and explosive jumping.

Mondays and Fridays offer plenty of sprint and shuttling movements. Remember to stretch and warm up first! Shuttle run — 60 meters. Shuttle run — 80 meters. Repeat this course up to five times start with three then progress. Have a partner or time yourself. Try to beat your times each workout. The athlete must be able to recover and generate that same power again and again to complete a match. Recovery comes from the aerobic system, which should be trained on a consistent basis.

Aerobic capacity can be increased through conditioning drills and through specific aerobic training. An overall program must be pre-planned with variations in training specificity, intensity and volume. This will help us organize training and performance improvements through periods and cycles in the program. Most coaches are reluctant to use their two-hour training slots for strength and conditioning instead of on-court practice.

I believe that strength and conditioning are essential in athletic performance, and it is our duty as coaches to incorporate some type of strength and conditioning programs.

They can be incorporated into the club cost and offered as individual training or training in teams. As a mother to a collegiate volleyball player, I have seen my and her injuries and lack of performance.

She was conditioned to worry more about her skills and performance to get that slot on the top team. After playing at a junior college, she was recruited to a four-year college that is more demanding.

My advice to her, being a volleyball coach as well as a strength and conditioning coach, was to put her off-season effort into building strength and conditioning. Her skill level was already high, so I suggested she train skills twice per week and strength and conditioning five days per week. Upon arrival to her new college, she had lost eight pounds, built muscle, and was faster and stronger; she earned the starting libero position.

She was recruited for her defense ability but was always a six-pin player. I believe the strength and conditioning training prepared her to slide into a new position with little skills training. Every athlete is different, so training depends on the mental and physical attributes of the individual. Sports provide leadership, discipline, character and learning how to interact.

The best plan of action we as coaches can provide is to remember we are mentors first, teachers second and coaches last. Our responsibility to our athletes is to teach them in a safe and fun environment.