Chapter 3: The Workout Warm-Up. Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins. Slow jog or low-intensity stationary cycling; Workout Program Off-Season 1: 3x A Week. Dumbbell Squat: 3 sets of 15 reps; Dumbbell Alternating Bench Press: 3 sets of 15 reps
Purpose: A great exercise to include in your volleyball workouts for increasing balance and strength in your hip and leg muscles. Starting Position: Set a bar across your shoulders or hold dumbbells at arms length at your sides. Step forward with your lead leg to a lunge distance. Action: Lower your hips by squatting back and down. Without letting the back knee touch the ground, return back up by pushing through the heel of your front leg while keeping the front foot flat on the ground.
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.
To make a big impact, volleyball workouts and practices should include at least 10 to 15 minutes of low impact plyometrics. The following are example exercises... ankle hops in place. front to back hops over a single cone. side to side hops over a single cone. one leg front to back speed drill over a line.
Normal pace jump, 30 seconds. Right foot only, 30 seconds. Left foot only, 30 seconds. Double right, double left, 30 seconds. Fast as you can go, 30 seconds. Repeat 3 times with a 1-minute rest ...
Traditional volleyball cardio workouts - running for 30 minutes on a treadmill or using a stair climber for 30 minutes - is more appropriate for sports like basketball, soccer and ice hockey because these sports require the athlete to possess a much higher level of endurance than a volleyball player does because play is much more continuous in those sports without breaks for rest. In volleyball, you have many short breaks without constant activity.