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.