Florida Gators' Key Training Tips for Volleyball Players

September 23, 2010

Must See Volleyball Videos

If you're a volleyball player who chooses not to hit the weights—in fear of turning into a bulky offensive lineman—you should be more afraid of not reaching your full athletic potential and maybe losing out on a scholarship.

Matt DeLancey, strength coach for the Florida Gators volleyball team, says, “If you want to play at Florida or any other top 10 schools, you gotta be doing your [weight room] work, starting as a sophomore in high school.”

Performing volleyball-specific training  and focusing on functional movements will not turn you into a large, sluggish athlete. The benefits are simple. As DeLancey says, “Training keeps you healthy. Training helps you play better, and that’s what it’s all about.”

Results speak. The #3-ranked Lady Gators v-ball team has been tearing up the competition this season, so far knocking off seven ranked opponents.

DeLancey offers a four-point mini-program that all volleyball players should learn to bump their game to the next level.

1. Squat: You don’t have to perform them only at the gym. But you must learn the proper techniques for Squatting. STACK did a piece on "The Five Most Effective Squat Exercises," which breaks down the exercise and provides key coaching points and benefits.

2. Strengthen Your Hamstrings: Strong hamstrings will increase your explosive power and help prevent pulls and injuries. Need inspiration? STACK has a huge vault of hamstring-strengthening exercises.

3. Work One Leg: Learn how to land on one foot safely by performing single-leg exercises. This will increase your stability and agility, while strengthening your core as well.

4. Core: Without a tight, strong core, power transfer from the lower to the upper body is reduced. Develop five specific skills to help build up your core—and your game—at STACK's B.A.S.E.S. Channel.

Photo:  gatorzone.com

Topics: VOLLEYBALL
Matt Siracusa
Matt Siracusa

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,916
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,152,827

Load More
More Cool Stuff You'll Like
The U.S Women's National Soccer Team's Road to the World Cup

The U.S Women's National Soccer Team's Road to the World Cup

Your Posture is Hurting your Performance—Here's How to Fix It

Your Posture is Hurting your Performance--Here's How to Fix It

The Ultimate Fat Loss Workout for Athletes

The Ultimate Fat Loss Workout for Athletes

10 Summer Fitness Tips to Help You Get Ripped

10 Summer Fitness Tips to Help You Get Ripped

Lindsey Vonn’s Summer Core Workout

Lindsey Vonn's Summer Core Workout

All of the Football Positions, Explained

All of the Football Positions, Explained

Train Like a Pro: Beginner Triathlon Training Program

Train Like a Pro: Beginner Triathlon Training Program

Kobe Bryant's 5 Most Beastly Moments in the Gym

Kobe Bryant's 5 Most Beastly Moments in the Gym

This Full-Body Workout Has Everything You Need

This Full-Body Workout Has Everything You Need

You Can't Do It All in the Weight Room

You Can't Do It All in the Weight Room

LeBron vs. Steph: Who Trains Harder?

LeBron vs. Steph: Who Trains Harder?

10 Reasons To Take Your Workout Outside

10 Reasons To Take Your Workout Outside

3 Goals of Off-Season Hockey Training

3 Goals of Off-Season Hockey Training

Challenge Yourself With These Balance-Boosting Plank Exercises

Challenge Yourself With These Balance-Boosting Plank Exercises

Building Elite Soccer Players

Building Elite Soccer Players

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Great Ways to Reduce Delayed Onset Muscle Soreness

Coaches: How to Customize Your Team's Workout Routine

Coaches: How to Customize Your Team's Workout Routine

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

Michael Bamiro's Big Breakthrough

Michael Bamiro's Big Breakthrough

13 Things You Should Do Before You Start Training This Summer

13 Things You Should Do Before You Start Training This Summer

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

YardBarker