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Jan 15, 2024 · The three essential skills required for success in playing volleyball are passing (serve reception), setting (offensive playmaking), and attacking (spiking). Mastery of these core techniques is crucial for both individual performance improvement and effective teamwork on the court during competitive matches.
The foundation of any training program lies in its structure. At its core, a volleyball strength program should progress through four primary phases: stability, strength, power, and integration. Each phase builds upon the previous one, ensuring that athletes develop a balanced, functional physique capable of meeting the sport’s demands.
Basic Fundamental Skills of Volleyball and 8-Week Training Program Common Errors – Causes – Corrections Knowledge of the basic fundamental skills of volleyball, common errors, and suggested corrections will enable a coach to provide efficient and effective teaching and coaching strategies for every athlete. The
- 269KB
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- Good Mornings
- Side-To-Side Twist with Overhead Press
- Single Leg RDL to Overhead Press
- Lunge with A Twist
- Lateral Lunge with A Press
- Dumbbell Snatch
- Dumbbell Pullover
- Dumbbell Squat to Press
- 10-And-2 Drops
- Biceps with Overhead Press
This volleyball exercise, done with two dumbbells, is ideal for glute strength, hamstrings and improving your vertical jump. Recommended Reps:3 sets of 10 reps
Hold a plate with your hands at the 9 and 3 positions. This volleyball-specific exercise builds the core and also develops upper body strength. This workout helps your shoulders stay healthy and aids in transferring power from the core to the upper body. Recommended Reps:3 sets of 20 reps (10 left, 10 right)
This volleyball workout, which works your hamstrings and glutes, helps improve your balance and boosts your jump. Recommended Reps:3 sets of 10 reps
You’ll need a plate for this volleyball exercise. It strengthens your legs and stabilizes your ankles to reduce injury risk. It also helps you train for single-leg jumps. Recommended Reps:3 sets of 16 reps (8 left, 8 right)
These lateral lunges with plates are suitable for developing quicker side-to-side moves and strengthening the arms for a more stable digging and passing platform. Recommended Reps:3 sets of 20 reps (10 left, 10 right)
The dumbbell snatch is best for training triple extension (the mechanics of jumping), power development and improving explosiveness. Recommended Reps:3 sets of 8 reps
This volleyball training exercise has similar benefits as the side-to-side twist with the overhead press: it improves core and upper body strength and transfers of strength from the core to the upper body in rhythm. It also helps with all overhead volleyball movements, including serving, blocking, setting and attacking. Recommended Reps:3 sets of 1...
The dumbbell squat to press is a general volleyball exercise for all positions. It builds lower-body strength and also accounts for the upper-body movements that are crucial to volleyball: setting, serving, attacking, blocking and transferring power from the lower body to the upper body in a fluid motion. Recommended Reps:3 sets of 16-20 reps
The 10-and-2 drop is a volleyball workout for shoulder health and core stability. It helps the shoulder build the muscles and strength needed to slow the shoulder down during throwing motions. It's suitable for any volleyball move, but particularly blocking, setting and attacking. Recommended Reps:3 sets of 10 reps
This volleyball exercise is best for preventing shoulder injuries. It helps attackers develop muscles that act as secondary movers during spiking. Recommended Reps:3 sets of 8 reps
Jan 29, 2024 · Volleyball is a fast-paced, dynamic sport that requires a combination of strength, speed, agility, and endurance. Whether you’re a beginner just starting out or a seasoned player looking to take your game to the next level, having a comprehensive training plan is essential for improving your skills and staying competitive on the court. To help […]
Playing volleyball all year long isn’t enough to be a great volleyball player. An athlete needs to train for volleyball as well as cycle-off a training program and playing. Simply put, the athlete needs to prepare the body for the rigors of the sport and they can do this with a detailed volleyball training program for athletic performance.
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Periodization is important in all phases of volleyball training. When strength training for volleyball, the object is not to build big muscles since they rarely give improvements in power. Strength training should be incorporated into training phases that lead into the competitive phase. Volleyball is a sport that demands high levels of ...
