March 29, 2013 | Kelvin King Jr.
When working with volleyball players, I come across many great athletes. However, their conditioning is somewhat neglected. This allows me to challenge them with volleyball conditioning drills that develop anaerobic endurance, horizontal and vertical explosion, and linear and non-linear quickness. (Watch how Kerri Walsh improves her volleyball game.)
Volleyball conditioning workouts are more complex than people think. Several techniques can be employed to accomplish goals, many of which are high-intensity and develop strong fast-twitch muscles fibers. We all know about the basic conditioning programs every trainer uses: weight training, jump training, speed training, and endurance training. However, volleyball coaches must also consider implementing various conditioning complexes. (Try this summer volleyball workout.)
For volleyball, it's important to emphasize agility and quick reaction time, strength for spiking and serving, and endurance to maintain performance throughout a match. Traditional drills improve overall fitness, but neither traditional nor non-traditional exercises and drills always simulate the moves of a volleyball game. (Watch how Ball State volleyball builds explosive power.)
Below are two complexes that take into consideration the unique requirements of volleyball training.
Volleyball Conditioning Complex 1
Med Ball Slams
Med balls are a great way to improve volleyball conditioning and help build explosive strength. Med ball workouts are designed to increase the strength of fast-twitch muscle fibers and build overall strength in the legs and core. Most med ball routines are high-intensity and will increase lean muscle while reducing fat.
Plate Pushes can be done to activate the quads, improve the strength and mobility of the ankles, and build muscular endurance post-workout.
Sprints are one of the most popular and effective conditioning exercises. Their anaerobic nature challenges your muscles, improves your ability to maintain explosive speed and reduces body fat.
Volleyball Conditioning Complex 2
As you will see in the next video, I like to combine agility drills with explosive plyometric movements, creating a technique-specific complex. This one focuses on the ability to quickly explode upward to hit, spike or block the ball.
Finally, if you are wondering whether we do any weight training, the answer is yes. However, I get many high school girls coming for summer training who are not accustomed to structured strength and conditioning programs. It's my responsibility to let them have fun while teaching them the basics.