Strength Training for Volleyball
Volleyball players must be able to react quickly and explosively to block, spike, or dive for the ball. They also need to be able to repeat these motions many times with little rest between efforts throughout the match. Maximal strength, power, muscle endurance, and neuromuscular control are needed to perform well and avoid injury throughout the season. Limiting factors for most athletes are reactive power and power endurance. Since power is largely dependent upon strength, maximal strength, power, and muscle endurance should be the focus of your training program. Cardiovascular conditioning should address all of the energy systems; alactic anaerobic, lactic anaerobic, and aerobic. Incorporating neuromuscular training exercises into your program may also help prevent injuries such as ACL tears. You are only as strong as your weakest link!
Common Muscle Imbalances
Although every individual is different, there are common muscle imbalances seen in volleyball players. Muscles that are commonly tight and need to be stretched include: hip flexors, quads, pectorals and anterior shoulder girdle, gastoc/soleus, and lats. Muscles that are commonly weak and need to be strengthened include: trunk stabilizers such as spinal erectors and abdominals, posterior shoulder girdle and scapular stabilizers, rotator cuff, glutes, hamstrings, and hip abductors. Intrinsic muscles of the feet and ankles can also be weak if the athlete uses ankle braces. Imbalances may need to be addressed not only to improve volleyball performance, but to prevent injury.
Components of a properly designed volleyball program include flexibility, core stability, maximal strength, plyometrics, musculoskeletal endurance, balance and agility, and cardiovascular fitness. It is preferable to do most training in a standing position.
Common Volleyball Injuries
Many common volleyball injuries occur because of faulty jumping and landing mechanics. Ankle inversion sprains are the most common injury in sports. Females suffer a disproportionate number of knee sprains, particularly to the ACL. Poor posture or muscle imbalances that force an athlete to rely on compensatory movement patterns repetitively throughout the game can lead to overuse injuries, particularly to the rotator cuff. Most common injuries are sprains and strains of the ankle, knee, and rotator cuff.
Training Program Options
Option 1.The most effective option is to work one on one with a professional Strength and Conditioning Coach to ensure that you are doing the most efficient exercises correctly. You will first have an assessment to determine your current cardiovascular fitness, flexibility, and muscle strengths and weaknesses prior to beginning a training program. K’s Body Shop will then utilize that information to design a customized program that determines appropriate exercises and intensities so that you can maximize your performance and minimize the chance for injury. Since there are no contracts, you can work with your trainer as often or as little as you please. Contact K’s Body Shop to schedule your appointment or get more information.
Option 2. If you have a group of volleyball players in the Twin Cities area who are interested in having a professional Strength and Conditioning Coach oversee your small group strength training workouts, contact K’s Body Shop. This is a great option for training partners to contain costs while still getting some professional instruction. Prices vary depending on number of athletes and location of sessions.
Option 3. The least expensive option is to follow a pre-designed strength and conditioning program. These programs are “as is” and do not include additional coaching. Customers simply pay for the program of their choice via PayPal and will be immediately directed to a link to download a zip file containing 8 different PDF files. PDF readers can be downloaded for free from www.adobe.com. All programs include pictures and/or descriptions of each exercise; such as dynamic warm-up, strength training exercises, stretching exercises, cardiovascular conditioning, and cool down. The programs are readable on smartphones, tablets, and computers. See sample to get a general idea of the format.
We currently offer one level of strength and conditioning program for volleyball players. These programs are available for purchase here. Each program includes 5 different workouts: 2 day off-season rotation, 2 day pre-season rotation, and 1 in-season workout. Also included is a dynamic warm up, self myofascial release, and flexibility exercises. Implements used include free weights, stability ball, medicine ball, cables or tubing, balance board, and biofoam roll. Athletes who will benefit the most from this option are injury free, self motivated, and already have basic weight training experience.
Please review our terms of service before purchasing a pre-designed program. Note: Because of current international tax laws, these programs are currently only offered to US based customers.
The pre-designed Strength Training for Volleyball is designed for recreational volleyball players with some basic strength training experience. It includes:
- How to Plan Your Workouts
- Dynamic Warm-up: 10 exercises
- Flexibility: 8 self-myofascial release + 18 stretches
- Off Season A: 9 exercises
- Off Season B: 9 exercises
- Pre Season A: 8 exercises
- Pre Season B: 9 exercises
- In Season: 8 exercises
Purchase Strength Training for Volleyball: