My experience with the wonderful sport of volleyball is very limited but I have watched it enough to appreciate the great athleticism involved in such an acrobatic sport. In the game, it seems to me that there are several roles played by different people on the court. In my attempts to dissect the training, I will examine the very common grounds that must be present in all effective volleyball athletes.
Volleyball players must:
-Have lightning quick reaction and lateral quickness
-Have an impressive vertical leap and be able to jump quickly as well as they do high.
-Possess very strong body awareness in order to maneuver themselves to getting any ball
-Have good physical strength in order to create powerful shots (kills, I believe is the terminology!)
-Be able to jolt their bodies either way from a stagnant position
The Scheme:
Much emphasis must be put on training compound lifts and movements (movements that involve the use of many muscle groups) that promote overall athleticism and physical ability. Optimal volleyball athletes often have a lean physique, mobile, and explosive that still possesses an exceptional amount of strength transferred to the ball. Everything should be geared towards becoming stronger all around as opposed to strengthening just one muscle group.
The Training:
* The weight used should never be weight that is too heavy. Lifting should be light and explosive. Obviously, when the athlete gets stronger, the weight used to train will inevitably increase but never at the expense of lifting in a stagnant and lethargic manner.
Power Clean-flat out the best way to train overall body explosion and athleticism
Squats- strengthens your legs and also promotes growth in the posterior chain (glutes, hams, and calves) that are essential to explosiveness.
Push Ups- A very compound movement that build the chest, shoulder, triceps, and helps with core stabilization
Pull Ups- compound movement that trains the back, more shoulders, bicep, and more core stability
Shuttle Runs- a drill created in order to train lateral quickness and reaction time
Box Jumps- helps increase vertical leap and also explosiveness throughout the jumping movement. Also helps with determination and obstacle training.
Punching Bag- Yes, hit that bag and learn how to transfer your newly found power into effective hurt bombs. The body can build strength but training how to apply strength to non-weight activity is often overlooked.
40 Yard sprints-only 40 yds! Training short bursts of speed and immediate velocity.
Till next time,
James
.jpg)
