Volleyball Conditioning
Sport Specific Training and Exercises

Although most coaches are mainly focused on player skills when coaching, volleyball conditioning should be part of every player's preparation strategy.

Are You in Shape for Volleyball?

Conditioning is an important aspect of preparation because volleyball consists of many athletic plays and skills that are physically demanding.

In order to excel, an athlete should bring an entire strategy to their training that includes volleyball specific conditioning.

Conditioning plays a vital role in a player’s ability to develop and enhance various skills.

Highly skilled attacker’s have good timing on their approaches when hitting. They also are able to hit the ball in the right direction at the right height and speed. They often have the ability to place the ball where they want to in their opponent’s court.

Volleyball Conditioning

The best blocker's are skilled at doing combinations of lateral movements and jumps to get in position to block.

Setter’s need to react to their teammate's passes and get in correct position to set their hitter’s. The most athletic setter's often make it look easy.

Libero’s and other defensive player's need to dig their opponent’s hard swings and pick up cut shots and tips. The best libero's react and move proficiently in the correct direction to make plays on the ball.

These are the skills that player's work on during practice and in scrimmages.

Often the difference between winning and losing is an athlete’s level of sport-specific training. Assessing physical talents and abilities is important in designing successful volleyball conditioning programs.

The main factors that influence the design of sport-specific conditioning programs are

  • strength
  • power
  • speed
  • agility
  • mobility

  • flexibility
  • coordination
  • quickness
  • local muscular endurance
  • aerobic capacity

Flexibility aids in the development of conditioning and coordination. Both static flexibility and dynamic flexibility are important for volleyball training. An athlete with flexibility generates acceleration over a greater range of motion, thereby increasing speed.

A volleyball player’s quality of movement is affected by flexibility. Flexibility training for volleyball should be applied with purpose. When a player has command of their flexibility, they are able to play their sport more strongly, quickly, and expressively.

It is also appropriate to do energy system development for volleyball conditioning to train volleyball specific endurance. The method of training must equal the physical demands specific to volleyball.

The key objectives of volleyball conditioning are to develop strength and explosive power along with agility.

Volleyball Speed & Agility DVD

What you will get out of this dvd...

  • develop an explosive first step for spike 
  • improve first step quickness for getting in position to pass and play defense
  • develop coordination, stability, mobility, and balance for getting in position for making incredible athletic plays

Download the DVD

Volleyball Conditioning Related Pages

Training Volleyball Systems
Training volleyball systems. How should you be training your muscles for volleyball? Manipulating how the muscular system and nervous system work together to improve strength and power for volleyball...

Volleyball Skill Conditioning
Volleyball skill conditioning based on designing conditioning drills specific to developing technique. Traditional methods involve various types of sprint, jumping, and agility drills. Skill based conditioning combines...

Getting in Shape for Volleyball
Volleyball is a strength and power sport that's made up of quick explosive movements. Volleyball conditioning should involve anaerobic interval training...

Game-like Conditioning
Game like conditioning for volleyball. Would you like to create drills that condition your team specifically for volleyball? Use the following conditioning drills to improve speed, quickness, vertical jump, and hitting power...

Jump Training (plyometric) Volleyball Exercises
Volleyball exercises for increasing your vertical jump. Plyometrics is an important method for increasing volleyball players quickness and vertical jump...

Sport Specific Conditioning for Volleyball
One of the most basic concepts to incorporate into a conditioning program is specificity. Conditioning for volleyball involves training specifically for...

Volleyball Fitness & Training Energy Systems
Volleyball fitness is essential for dealing with physical stress of long grueling matches and a tough competitive season. Volleyball...

Assessment Tests & Volleyball Training
Assessment tests are vital to any type of volleyball training program. Testing before and throughtout a training cycle allows...

Dynamic Flexibility Exercises for Volleyball
Volleyball teams often use dynamic flexibility exercises often as a sport specific warm up for volleyball matches. Dynamic flexibility is important because…

Static Flexibility Exercises for Volleyball
Static stretching after a volleyball workout may be the best time because your muscles are warmed up. The increased muscle temperature increases the elastic properties…

Nutrition Guidelines
Volleyball nutrition and why nutrition is important for strength and power athletes. Nutrition for volleyball players and how to eat preparing for tournaments and training...

Nutrition for Tournaments
Volleyball tournament nutrition tips, drinking plenty of water, consuming carbohydrates, electrolytes (mainly sodium and potassium) to prevent cramping and help muscle contraction… 

Foods for Athletes
Do you know what foods to eat for volleyball? Whether you’re looking to add on lean muscle or to lose stubborn fat, this nutrition info will dramatically transform your health, energy, and physique. 

Pre Workout Foods
Pre workout nutrition is important because you need energy to train hard, build muscle, get stronger, and recover fast from hard workouts. Not eating before and after your training is the dumbest thing...

Volleyball Summer Conditioning
Need tips to prepare for your school tryouts? Strategies for off-season training, speed, vertical jump, strength...

› Volleyball Conditioning










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