Volleyball summer workouts are a great opportunity to take your game to the next level. The off-season is a great time to improve your overall strength, speed, and explosive power for volleyball.
Often the biggest challenge middle school volleyball players face is just surviving tryouts.
There's a lot to do to get ready for school tryouts.
You should definitely prepare by playing more volleyball.
Sharpening your skills and getting more experience is definitely important.
And conditioning is definitely important.
Often middle school coaches require students to run at tryouts.
Even though running isn't specific to volleyball, running is a quick way for a coach to see what kind of person you are.
If you can't complete the run, you likely will get tired easily in practices.
Playing volleyball takes a lot of energy and you need to be in good condition to practice your skills and compete in tournaments.
To prepare for tryouts, the very first thing to do is find out how much running will be required at tryouts.
For example, if your coach requires everyone to do a timed 10 minute mile, then that's what you need to prepare for.
Also, your coach might have the team do a lot of wind sprints in-season.
For preparing for long distance running...
1. Preparing for the mile run. If the mile run is the only running you need to prepare for, then do this...
First, see if you can run the mile in the required time. If you can, then you don't need to train for the mile.
If you are confident you can do what's required, then just focus on volleyball specific conditioning (sprints, agility, plyometrics, etc).
If you need to improve your mile run time, practice running the mile. Run a mile (4 laps around a track) 3 times a week. Keep testing to see if you can make it in the required time.
If you don't have a track available, just go on a run for 8 or 9 minutes. Practice the run 3 or 4 times a week.
2. Preparing for distance running and in-season sprints. If you need to prepare for the mile, but then also in-season you'll be running sprints on the court in practice, then you can also prepare for the school season by doing sprints.
For this, the best conditioning is sprinting 45 second intervals.
Most volleyball players aren't crazy about running. This is volleyball, not track, right? Volleyball players just want to play volleyball.
But if running is what you'll have to do, then it's best to prepare for it. If you have a track, sprint half way around the track. Walk for a minute then do the sprint again. Repeat the cycle. Do 8 sprints a day, 4 times a week.
Also, run the mile twice a week.
It's best to start training like this at least 3 weeks before tryouts.
This workout should prepare you for what ever conditioning your school coach throws at you. You'll be prepared for both distance running and shorter sprints.
Since volleyball is played year-round by most athletes these days, the summertime is the closest there is to an off-season.
If you have a month or two off from volleyball, this can be a valuable time for improving strength and conditioning.
Especially if you have a really busy schedule year round (middle/high school volleyball, club volleyball, and summer school workouts), use any chance you get to improve your strength and athletic ability.
Focus for training in the off-season...
The summer is an important time to improve your court speed and strength for hitting and jumping. You'll become a much improved player by training to improve mobility, stability, and coordination, along with strength and explosive power.
For summer conditioning, I recommend my 12 week volleyball workout program.
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