2 Challenging Volleyball Conditioning Drills

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

Plate Pushes can be done to activate the quads, improve the strength and mobility of the ankles, and build muscular endurance post-workout.

Sprints

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.

Kelvin King Jr.
- Kelvin King, Jr. is the owner of Creative Athletic Movements, a
 sports performance training business. He also serves as a sports performance specialist for St....
Kelvin King Jr.
- Kelvin King, Jr. is the owner of Creative Athletic Movements, a
 sports performance training business. He also serves as a sports performance specialist for St....
Must See
Brandon Jennings: "Always Improve"
Views: 4,033,431
Antonio Brown Juggles 3 Footballs
Views: 1,203,239
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,297,638

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 66,647
Kevin Love's Cone Hop Basketball Shooting Drill Views: 5,931
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 124,090
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

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,506
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

4 Simple Drills to Improve Your Endurance

4 HIIT Workouts That Will Get You in Shape Fast

Get in Shape With 5 Intense Lower-Body Finishers

Off-Season Conditioning: Full-Body Med Ball Workout

Win the Fourth Quarter With These Basketball Sled Push Finishers

Can You Handle the Husker Toughness Test?

STACK Challenge: 500-Meter Row

Get in Shape With This Basketball Conditioning Workout

Advanced High School Football Summer Conditioning Program

How Sporting Kansas City Stays 'Sporting Fit'

How to Avoid Hockey Conditioning That Slows You Down

Who Invented the Burpee?

5 Brutal Sprint Drills That Push the Lactic Threshold

Get in Football Shape Fast With Metabolic Runs

Training Secrets of UFC Champion Johny Hendricks

ZSeries 10-Minute Workouts: The Hill

LaTroy Hawkins' Epic Battle Ropes Workout

The Mount Everest Treadmill Challenge

Can You Survive the

Adeline Gray Is Going for Gold

WATCH: Ronda Rousey's Intense New Bag Drill

LeBron James's Insane Conditioning Drill

Improve Your Aerobic Fitness in the Off-Season

STACK Challenge: The 10/10 Treadmill Challenge

Can You Pass Drew Brees' Conditioning Test?

Understanding the Benefits and Risks of Altitude Training

Training with the Elevation Training Mask 2.0

High-Intensity Interval Training: How Much Is Too Much?

STACK Challenge: Finish Strong

Alternatives to Boring Cardio Training

ZSeries 10-Minute Workouts: Fartlek Run

Get in Game Shape With 4 Conditioning Combos

In-Season Baseball Pitcher Workout Program

Get in Basketball Shape With the Right Workout

5 NBA Players Who Found Their Game After Losing Weight

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

In Defense of Cardio

Test Your Toughness With the Who Dat? Challenge

How Much Conditioning Do You Really Need?

ZSeries 10-Minute Workouts: Interval Sprints

Baseball Conditioning: Why You Need an Aerobic Base

Obstacle Race Training: Get in Shape With This Finisher

7 Footwork Drills That Give You an Advantage