Ultimate Volleyball Workout [ARTICLE]
Ultimate Volleyball Workout
To be a great volleyball player you need speed, quickness and crazy jumps. What is the "best workout" to develop a championship-caliber volleyball player?
If you are tight on time, this is the workout for you. It includes only four exercises, but they are selected specifically for their transfer to the court. It may not look like much, but you will improve your performance and increase your durability.
Start with Jumping Rope! Jumping Rope is a great foundation exercise. It will increase your foot speed, improve your coordination and enhance your endurance. It also teaches jump timing, which is essential for volleyball.
Perform each drill for 20 to 30 seconds in circuit fashion. Rest for 60 seconds, and repeat for a total of three sets.
Next, perform Kettlebell Squat Swings. These will strengthen your hips, legs and back. The motion reinforces a quick drop into the bottom position of a jump, followed by a firing of your muscles to increase your jumping height.
The next terrific exercise is the Deadlift. This improves ground-force production in a way that simulates how you jump. Deadlifts also develop the posterior chain (backside muscles), helping you correct any front-to-back strength imbalances caused by seasonal play.
The final exercise is the Plank, which stabilizes the core and facilitates force transfer through the body. Perform three sets, building up to 60 seconds, with 60 seconds rest between sets.
Do this workout twice per week during the season to maintain your strength, or include it with your upper-body workouts during the off-season.