Volleyball Workout - Smack Those Balls Harder!

You are probably reading about volleyball workout because you are hoping to improve your skills and strength during volleyball matches. You've came to the right place.

I was in love with this sport since I was eleven, when my dad took me to watch a local volleyball match. I did not have a chance to actually try the sport until I was 17, when I joined a volleyball interest group.

The workout that I will be discussing today will help you improve your strength and muscular endurance, which in turn will better your performance in volleyball.

Understanding Volleyball

Before we can prepare a proper exercise routine, we need to understand the sport itself.

Volleyball can either be played in a court or on the beach, also known as beach volleyball. To start the game, players use overhand or underhand serves to launch the volleyball across the net, into the opposing team's court.

Following which, they use various strokes like the dig, to tackle low balls, spike, to smack the ball into an open area of the opponent's court. On top of that, there is also the block, where two or three players jump at the net and attempt to block the incoming ball from the opponent.

You'll notice from my description that there is a lot of emphasis on arm and leg power for volleyball players to execute the various moves. Therefore, the volleyball workout that I have planned will focus on strengthening your muscles and improving your muscular endurance.

Prepare A Workout To Improve Your Volleyball Performance

This workout aims to strengthen your arms and legs. There will not be emphasis on other areas of your body, like your abdominals, for example. Therefore, be sure to do workouts for other muscles at your own pace.

Tuesday - Volleyball Workout For Improving Arm Strength

Since volleyball requires you to be able to hit volleyballs with a lot of power, train your arms so that they will deliver powerful shots every time!

  • 30 seconds rest
  • 30 seconds rest
  • 30 seconds rest
  • 30 seconds rest

Strive to complete 8-10 cycles of the abovementioned workouts to improve your arm power. Trust me, you will be spiking volleyballs a lot harder in time to come!

Thursday - Volleyball Workout For Improving Lower Body Strength

Another aspect of volleyball would be jumping. From jump spikes, to jump serves and blocks, strong leg muscles can give you that competitive edge to make a big difference to every single match. This volleyball workout will be very demanding, but it will deliver success if followed faithfully.

  • 3 minutes or one complete song of your choice of wall squats
  • 30 seconds rest
  • 30 seconds rest
  • 30 seconds rest
  • 30 seconds rest

Yes, this volleyball workout is demanding. Try to complete 7-9 cycles of the entire workout suggested above.

Saturday - Volleyball Workout For Stamina Training

You will be smacking volleyballs, jumping and blocking and what else? Running. You definitely need to improve your stamina levels to keep up a great performance during matches, whether competitive or not.

What I will suggest to you is to complete interval training. Interval training basically means to run fast for a short period of time, then jog for a period of time. Rinse and repeat until you have covered your desired distance of run.

  • Start with a 1 mile jog.

  • Jog for twenty seconds.
  • Run fast or even sprint (if you can) for ten seconds.

After two weeks, or when you are comfortable with one mile, up the distance by one mile. It is okay if you take more than two weeks.

Alternatively, if you are bored with timing yourself, choose landmarks.

  • From where you are, jog to a certain landmark, for example a post box.
  • From that post box, run or sprint to the next landmark, maybe a bench.

Keep things varied and you will be able to stay motivated to exercise. Lack of variety kills your drive to exercise, so do not make the same mistake.

Final Words From Azri

I hope that you will use this great volleyball workout to better your performance. Besides that, take some time to perhaps plan your own training routine.

The pride you have from creating your own training workout will subconsciously instil a sense of commitment to carrying out the exercise regime. Therefore, don't procrastinate and start working on your own plan soon!

If you find a plan you love, you can always tell me about it and I might even share it here for other volleyball enthusiasts!

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