Fundamentals of strength training for volleyball

Most athletes’ fitness and conditioning programs are dominated by strength training all year round. In particular, volleyball players are known to have the highest levels of dedication to strength training. These elite athletes understand the benefits of a proper periodic strength training program.

Volleyball pushes players to the limits. Every athlete is expected to excel in explosive moves, vertical jumps, power strokes and intense serves. Positional rotation in volleyball indicates the great need for all-around players. Being a great blocker is a huge plus, but volleyball thrives off of all the amazing athletes. Strength training is a tremendous component for any elite athlete.

Strength training for volleyball requires knowledge of the course. Period means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, frequency of lifting, intensity of lifting, or method of lifting.

Volleyball players, as well as most other athletes, work on an annual schedule. They divide their year into 4 distinct segments or cycles. Each new segment means that they must change their strength training program to match the goals of that session.

The four segments can be divided into the off-season, pre-season, in-season, and post-season. Each season has unique goals and a unique strength training program. Athletes allow time to rest, build strength, and build athletic-specific functionality before the official game season begins.

An off-season goal is to build strength and power. Off-season uses strength training and higher weights to increase muscle size and strength. A strength training program is usually more intense during the off-season. Athletes invest a lot of time in the basics of their fitness.

The pre-season focuses on specific sports functions. Squatting, jumping, sidestepping, striking, and striking are all common volleyball moves. The pre-season volleyball strength training routine is less intense than others. The goal is not to maintain that strength and power, but to master specific athletic moves. Most of the routines are for simulating volleyball games and drills.

The season is purely focused on preserving off-season goals. The powerhouse built in the off-season and preseason exploits that power. Athletes enjoy the fruits of their labor during the season. The spike that goes past the opponent’s head and drills into the ground is proof that volleyball strength training works.

Postseason goals are about relaxation and repair. This is the time of year that includes low-intensity workouts. The goal is to allow the body to recover after grueling months of high-intensity training. Those few weeks of rest, low-intensity strength training, and cardio round out the entire year of training. The postseason delivers a skilled, recovered athlete to kick off the off-season and build strength again.

Off Season ~ Pre Season ~ In Season ~ Post Season ~ Repeat

No matter the season, some things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Every exercise should be performed with full ROM (range of motion), and every strength training routine should be geared toward athletic specific movements.

Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training provides the edge all athletes need to succeed. The menstrual cycle is essential in all strength training programs. Volleyball and other sports have taught us the importance of having a proper fitness routine based on specific goals.

Copyright 2005 Strength – Training – Women

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