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Glute Training for Volleyball
The glutes can't get too strong for sports. The stronger they get, the more powerfully they contract and protect against low back, knee, hamstring, and groin injuries. The gluteus maximus muscles are without a doubt the most important muscles in sports
Most strength and conditioning specialists believe that most athletes have glute muscles that are
extremely weak.
Even people who think they have strong glutes almost always have very weak glutes in comparison to how strong they can get through proper training. Why is it important to have strong glutes?
Interesting fact: Most individual's glutes contract harder during bodyweight glute activation exercises than from one-rep max squats and deadlifts. This is true because biomechanically the glutes aren't maximally involved in squatting, lunging, and deadlifting. They're only maximally contracted from bent leg hip hyperextension exercises. Improve hip strength with hip thrustsPerform hip thrusts to improve glute strength, sprinting speed, and low back health.The glutes are the best back-sparing muscles. Perform hip thrusts to make your glutes strong. 
Prevent injuries by improving hip strength, mobility, and flexibility
ACL injuries
ACL injuries often are related to a lack of stability and mobility in the hips; the knee moves to compensate for the hip. Hips are the most overlooked area when it comes to decreasing the potential for injury. Most back and hip problems occur because of improper mobility and stability and faulty utilization of the hips. Most people are locked down or unstable in their hips. The lower and middle back muscles work with your hips. But the hips are primary initiators of movement. The back muscles are almost always meant to be secondary. By maximizing the efficiency of movement in and around the hips, you will improve mobility, stability, and strength. Strong efficient hips is important because it's better to be more glute dominant than quad dominant. 
Volleyball players (especially women) tend to be more quad dominant because they move from their knee joints as opposed to their hip joints.
You don't want the knees to move first, stimulating the quadriceps muscles to fire. This can be a dangerous thing because absorbing too much force in the quads alone is to invite ACL and other leg injuries. It's ideal to absorb force through the glutes (the power center of your body), which will enable the limbs to work together to produce force. Key Exercises for Hip HealthTo improve hip function, spend lots of time on movements that challenge the hip rotators.These hip exercises focus on key glute muscles and are great knee and back protectors. These exercises give your body the ability to control the angles and better disperse force into your muscular system. Hip Flexor Stretch 
Always begin each glute workout with a simple warm-up consisting of hip flexor stretches and a couple of bodyweight glute activation exercises. Hip flexor flexibility allows for hip hyperextension and is an absolutely critical component to maximum glute activation. Tight hip flexors prevent hip hyperextension and maximum glute activation. Perform two sets of hip flexor stretches for sixty-second static holds, progressing deeper into the stretch as time ensues. Glute Activation Exercises Pick two exercises from the following activation exercises. Perform two sets of ten reps with a five-second isometric hold up top. Glute Bridge 
Bird Dog 
Hip Thrust
Single-leg glute bridge 
Pick one exercise and perform two sets of ten reps with a five-second isometric hold up top. Lying abduction 
Fire Hydrant 
The next phase of training focuses on improving functional glute strength. Pick two exercises and perform two sets of ten to twenty reps. Barbell glute bridge Single-leg hip thrust 
Weighted bird dog Pick one exercise and perform two sets of ten to twenty reps. Band standing abduction 
Band seated abduction 
Band external rotation The next phase is about developing maximum strength. By the time you reach this phase, you'll be ready to maximize your glute activation through heavy strength training. Pick one exercise and perform four sets of five reps. Barbell hip thrust Bent-leg reverse hyper Bent-leg back extension Once you have progressed through all phases, mix in these exercises with your volleyball training program. The days of training the glutes by just squatting and deadlifting are long gone. 
Glute Training to Smarter Training
Volleyball Butt Strength to Strength and Power for Volleyball
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