Leg workouts for volleyball.
Workout #1 - Conditioning/Strength Training
Do each exercises for one minute.
Two Leg Squat
High Knees in Place
Lateral Step to Block Jump
Workout #2 Improving Lower Body Explosive Power
The following workout is based on the concept of complex training. The purpose is to stimulate more muscle fibers which will allow you to use more force. We superset exercises to emphasize improving explosiveness.
The first exercise is a heavy resistance training exercise such as a barbell squat or barbell deadlift. This should be done within the maximum weight range of 1 to 5 reps.
The second exercise is a plyometric type exercise such as a jump squat or depth jump. The should be performed immediately after the first in order to get the most out of the potentiation (strength of nerve impulses being activated).
Complex training is important for volleyball players for increasing jump power for hitting and blocking. Also, athletes will develop quickness for approaching to hit and quickness for getting in position to make defensive plays.
Here are the exercises.
The heavy squats are followed immediately by a set of jump squats. Remember, the jump squats are done as quickly as possible. Focus on jumping as high as you can.
Perform a heavy set of deadlifts, followed immediately by a set of box jumps. The box jumps should be performed with maximal effort, aiming to jump as high as you can onto the box.
Bulgarian split squat
Slide Approach Jump
Perform a heavy set of Bulgarian split squats, followed immediately by a series of slide approach jumps. Focus on jumping as high as you can on each jump.
Barbell hip thrust
Perform a heavy set of barbell hip thrusts, followed immediately by a set of broad jumps. Use both arms when broad jumping. Focus on jumping as far forward as you can.
A quick step is important for moving quickly on defense. It's also important to have a quick step for approaching to hit. Do these drills one to two times a week to improve your foot speed and agility.
If the drills are difficult, focus on doing the movements slowly at first. As your technique improves, increase your foot speed.
Do each drill 10 to 20 seconds and take 30 seconds rest between each drill.
Dot Mat Drills
Forward and Back
Side to Side
Jumping higher is definitely something competitive volleyball players need to do. There are specific exercises for volleyball players for increasing the vertical jump.
When to Do Jump Training
When training to increase the jump, there are important things to consider. For example, a workout to increase the jump can be really intense. You need to be strategic for how you are going to train because you don't want to make the mistake of overtraining.
Overtraining is a result of not getting adequate recovery from workouts. For example, if you are in-season and practicing volleyball a few times a week and also competing in tournaments on the weekend, this probably isn't the best time to focus on an intense jump training program.
If it's off-season and you aren't playing a lot of volleyball and don't have much else going on, then this would be a better time to dedicate yourself to working to increasing your vertical jump.
Off-season Jump Training
Here's an off-season jump training routine. Do this 3 times a week with at least 48 hours to recover between workouts.
Dynamic Warm Up
Do 3 sets of 10 reps for each exercise with 30 seconds rest between each set. After you complete all 3 sets of an exercise, take 3 minutes to rest. This recovery time is important to help your body recover so you can work harder at the next exercise.
Standing Long Jumps
Slide Approach Jumps
Volleyball Approach Jumps
In-Season Jump Training
For in-season, you need to consider how much recovery you are getting. If you aren't practicing volleyball and playing tournaments every weekend, you may have time to do jump training in-season. If you have 3 or 4 days between practices for example, you could squeeze in a jump training workout.
If you are super busy in-season, it's likely better to focus on low-impact plyometric exercises that don't create as much stress on the joints and nervous system.
Recovery is the most important thing, so be sure to give yourself adequate recovery time to help prevent overtraining.
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