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Nov 20, 2023 · Physical endurance: Volleyball matches can last up to two hours or even longer during tournaments. That requires stamina, as well as muscle strength, particularly in your legs and core. Mental endurance: Concentration levels must remain high throughout long games – players cannot afford mistakes due to fatigue.
- References and Recommended Reading Resources
- Volleyball Introduction and The Five Volleyball Positions
- Recommended Reading For Week 1
- Volleyball Biomechanics
- Recommended Reading
- High School Girls’ Volleyball Epidemiology
- Volleyball Key Performance Indicators Details
- Volleyball Injury Mitigation Details
- Resistance Training and Plyometric Training For Volleyball
Chojęta, D., Maziarz, B., Zygmunt, E., Wróblewski, H., & Zimna, A. (2020). Specificity and spectrum of injuries among volleyball players. Journal of Education, Health and Sport, 10(7), 180.doi:10.12775/jehs.2020.10.07.018 Floyd, R. (2018). Manual of Structural Kinesiology(12th ed.). New York, NY: McGraw-Hill. Hebert, M. (2014). Thinking volleyball....
Volleyball History and Strength and Conditioning Essentials
Volleyball is a sport played globally. It was introduced as an Olympic sport in 1964 at the Tokyo Olympics. The United States is home to a national team, collegiate teams, club teams, and scholastic teams. From a strength and conditioning training standpoint, volleyball is a strength and power sport of repeat bouts of short duration high intensity work of 4-to-7 seconds with 10-to-20 seconds between work. The main sources of energy are the phosphagen and glycolytic energy systems.
Match Play and Volleyball Scoring
Volleyball matches are comprised of sets. Competition is either the best-of-three or the best-of-five sets. To win a set a team must be the first to reach 25 points and win by at least a two-point margin. A team may score offensively or defensively. On offense, a team may score with an “ace” off of a serve that strikes the floor within the field of play, or if the serve is misplayed by an opponent and not returned over the net. Offensively a team may also run a set play where the ball is pass...
The Five Volleyball Positions and Their Roles on Offense and Defense
There are five positions in volleyball: 1. outside hitter 2. setter 3. right-side hitter 4. middle hitter 5. libero A player’s height often plays a critical role in determining what position they will have. In the United States, the middle hitter is often the tallest athlete, followed by the right-side hitter, then the outside hitter, and the shortest athlete is most often the setter. Outside hitters are positioned on the front row on each side of the court. They are responsible for passing t...
Essentials of Strength and Conditioning Bioenergetics of Exercise and Training, Chapter 3(43-63) Handbook of Sports Medicine and Science - Volleyball Second Edition Energy demands of volleyball, Chapter 1(3-14) Manual of Structural Kinesiology Foundations of Structural Kinesiology, Chapter 1(1-34) Thinking Volleyball Embracing a Playing Style, Chap...
Essential Volleyball Biomechanics Overview
Core movements specific to volleyball are the spike, block, and dig. To execute each of these components an athlete must possess adequate strength, speed, and quickness that respectively ensures the correct movement sequencing can be executed for the desired outcome.
Volleyball Strength and Conditioning Program Background Notes
In 2020, I sat down with a local high school volleyball team’s head coach, and he told me that this year’s team had a drastic advantage at the net above all teams they would face. All girls at the net were 6’2” (or taller) and skilled enough to put down aggressive shots. The middle, a 6’4” athlete, would be the core and allow the outside hitters more one on one opportunities. The back row athletes would clean up and protect key areas defensively that could be exposed due to an aggressive fron...
Core Volleyball Movements
Similar biomechanics of the jump and overhead strike show up in each of the three core movements. There are three key differences: 1. The degree of flexion in the load 2. The speed and resulting force from extension 3. The degree and speed of flexion in the landing The jump is broken down into the load, take off, and landing. The more powerful ball strikes (hitting at the pin and aggressive serves) often require greater ankle and knee flexion on both takeoff and landing. The quicker attacks a...
Handbook of Sports Medicine and Science - Volleyball Second Edition The Biomechanics of Volleyball, Chapter 3 (29-37) Manual of Structural Kinesiology 12 Edition Basics of Biomechanical Factors and Concepts, Chapter 3 (71-90) Muscular Analysis of Selected Exercises and Related Concepts, Chapter 12 (367-402)
Volleyball Epidemiology Case Study Overview
For this case study, I was brought in and given the sole responsibility to put together a volleyball strength and conditioning program for high school girls that would reduce the rate of injury and provide the athletes with the greatest chance to win a state championship. The head coach told me that after more than 20 years of coaching, he had never had a season in which he began and ended the season with the same starting lineup. He also reported having at least one catastrophic knee or ankl...
Volleyball Injury Epidemiology
Most instances of volleyball injuries take place during practice and within the preseason or offseason training periods. The four most common injury sites, in order of highest to lowest frequency, are: 1. the ankle 2. the knee 3. the shoulder 4. the lower back Ankle injuries are generally acute sprains. Knee injuries are resultant of either overuse (tendinopathy) or acute ligament tears such as anterior cruciate ligament (ACL) or meniscus tears. Shoulder injuries are mostly attributed to over...
Volleyball Jump Height
Volleyball jump height was measured during the preseason training period and throughout the competition period on a biweekly basis. Front-row athletes are more effective when vertical jumping capacity is higher. I measured two jump mat variations with the goal of seeing increases in one or both measurements: single-effort vertical jumps, and multi-rep vertical jumps (with height measurements and ground contact time). Vertical jump height and ground contact time were also used in conjunction w...
Counter Movement Jump
I completed counter movement jump assessments with Vald Forcedecksduring the preseason to help identify what kind of squat to implement for greatest performance enhancement. Athletes were coded green, yellow, or red based on where they ranked among the teams CMJ data, respective to their rate of force development. Green being the top quartile, yellow being the middle, and red being the lower quartile. Outliers were placed in green or red respectively. Green-coded athletes completed the prescr...
Change of Direction
Another KPI for this team was change of direction. I measured this with the pro-agility drill. Although this was a KPI, there were only two tests conducted; one during the preseason period and one during the competition period. Since the libero and defensive specialist playing time rotation was previously defined and their effectiveness was determined by the team’s passer rating, in this case, it wasn’t worth spending more time using this KPI during the season.
Qualitative Readiness Assessment
Completing a qualitative readiness assessment with each member of the team through pre-event and post-event questionnaires was essential. Both questionnaires proved useful in gathering additional readiness information and allowed greater efficiency in identifying issues and referring the athlete to treatment as needed. The information also allowed for quicker more concise training and competition load (increase or decrease) decisions.
Resistance Training
We used extensive resistance training to improve the overall work capacity of the athletes. The squat and horizontal pull were the core movements of this season. The weekly frequency of these lifts allowed for continued tracking of strength gains throughout the season without the need for repetition maxing. Bilateral variants of the core movements were used to enhance strength and power, while unilateral variants were used to enhance muscular conditioning.
Resistance and Plyometric Training for Volleyball Overview
The annual training overview below provides an overview of the year’s macrocycles and provides an outline for various training periods of the year (pre-season, in-season, post-season, off-season). The overall goal for the year was to see consistent strength improvements and vertical jump height respectively for resistance and plyometric training. Mesocycles allow for a quick view of the training focus for each month. This helps keep the plan to improve vertical jump and strength on-track and...
- DJ Taylor
- dj@coachdjtaylor.com
Feb 2, 2023 · Strong Legs. It’s fair to say that the success of a volleyball player depends a lot on his/her legs. Athletes should have strong legs to be able to jump high on the court when such a need arises during a game. A high vertical jump is incredibly important to volleyball hitters and volleyball blockers.
Feb 8, 2024 · Volleyball athletes make up a significant portion of our roster here at Iron Performance Center. Whether it’s an athlete preparing for Team Canada, a D1 stud,
- Serving. Serving is the first line of attack in volleyball, and a strong serve can give your team a significant advantage. There are several types of serves, including the underhand serve, the overhand serve, the jump serve, and the float serve.
- Passing. Passing is a fundamental skill in volleyball. A well-executed pass sets up the opportunity for a strong attack and keeps the ball in play. The two main types of passes in volleyball are the forearm pass, or bump, and the overhead pass, or set.
- Hitting. Hitting, or spiking, is when a player jumps and strikes the ball to send it over the net and into the opponent's court. A successful hit requires power, precision, and good timing.
- Blocking. Blocking is a crucial defensive skill in volleyball. A successful block can stop an opponent's attack and even score points for your team. Blocking requires good timing, quick reactions, and the ability to read the opposing team's hitters.
Mar 18, 2021 · High School Volleyball Training. Whether you coach JV, varsity or club volleyball, you're helping pave the future for your players. Find the videos you need to develop a winning team culture, plan effective practices, train the skills, implement systems and help your players get recruited to play in college. April 26, 2024.
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May 18, 2017 · Author: Alexander Bell-Moratto Volleyball Key Performance Indicators: Amalgamated from 27 Studies and Over 800 Players. Whether you are trying to make your high school team, or you are a professional looking to gain that slight competitive edge, no volleyball training plan can be effective without goals. Generally, volleyball is an easier sport to train for: … Continue reading "Volleyball ...
