Photo: AP

To be a great volleyball player you need speed, quickness and crazy jumps. What is the “best workout” to develop a championship-caliber volleyball player?

If you are tight on time, this is the workout for you. It includes only four exercises, but they are selected specifically for their transfer to the court. It may not look like much, but you will improve your performance and increase your durability.

Volleyball Workout

Start with Jumping Rope! Jumping Rope is a great foundation exercise. It will increase your foot speed, improve your coordination and enhance your endurance. It also teaches jump timing, which is essential for volleyball.

Perform each drill for 20 to 30 seconds in circuit fashion. Rest for 60 seconds, and repeat for a total of three sets.

1. Both feet together
2. Front-to-back split stance
3. Side-to-side bounce
4. Right leg only
5. Left leg only
6. Backwards

Next, perform Kettlebell Squat Swings. These will strengthen your hips, legs and back. The motion reinforces a quick drop into the bottom position of a jump, followed by a firing of your muscles to increase your jumping height.

How To

• Stand with your feet hip-width apart and hold a kettlebell in front of your waist.
• Lower into a squat until your thighs are parallel to the ground.
• Allow the kettlebell to swing back between your thighs.
• Keeping your arms straight, drive through your heels and explode up with your hips to bring the kettlebell to chin level in front.
• Return to squat position with control and repeat rhythmically.

Sets/Reps: 3-5×15-25 with 60 seconds rest

The next terrific exercise is the Deadlift. This improves ground-force production in a way that simulates how you jump. Deadlifts also develop the posterior chain (backside muscles), helping you correct any front-to-back strength imbalances caused by seasonal play.

How To

• Stand with your feet hip-width apart.
• Bend down and grasp the bar with a slightly-wider-than-shoulder-width grip.
• Position the bar close to your shins.
• Fully extend your elbows, stick your chest out and look straight ahead.
• Simultaneously extend your hips and knees to stand up.
• Keep your back straight and the bar close to your body.
• Squeeze your glutes to complete the movement.
• Repeat the sequence in reverse to lower the bar to the ground.
• Repeat for specified reps.

Sets/Reps: 3×12 with 30 seconds rest

The final exercise is the Plank, which stabilizes the core and facilitates force transfer through the body. Perform three sets, building up to  60 seconds, with 60 seconds rest between sets.

Do this workout twice per week during the season to maintain your strength, or include it with your upper-body workouts during the off-season.

See also exercises in these articles:

• Shawn Horcoff Jump Rope Variations
• 3 Kettlebell Exercises You’ve Probably Never Seen
• Become a Better Athlete With the Deadlift
• The 3-Minute Core Workout