Volleyball Player Workout: Training for the Strength, Get Your Free Fitness Training App

Volleyball Jump Training

  • intermediate level

Looking for a volleyball player workout? Find the strength training here - download your free fitness training app. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). To compete on the court, volleyball players must have a high level of stamina and endurance. Your training and preparation should be in sync with the game's tempo. The best type of conditioning for volleyball players is high-intensity interval training (HIIT). Some of the best conditioning workouts are listed below. Grab a 12-inch box and perform box jumps. Hop onto the box with both feet and continue to hop down for 30 seconds. Repeat after a 15-second break. Jump, Shuffle, Jump, Sprint - For height, begin with three squat jumps. Then shuffle back and forth three times at a ten-foot distance. For height, repeat three squat jumps. Finally, sprint back and forth 20 feet three times. Between each rep, take a 30-second break. Shuffles are performed by squatting into an athletic stance. For 30 seconds, shuffle back and forth at a 10 foot distance. Repeat after a 15-second break. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 15 exercises, you'll be doing the following exercises:

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Lateral Depth Jump With Forward Jump
Sets: 3 Reps: 10

Four Squat Flip Switch Bosu Ball
Sets: 3 Reps: 10

Butt Kicks
Sets: 3 Reps: 10

Dumbbell Single Arm Snatch Grip Deadlift
Sets: 3 Reps: 10

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Standing Soleus Stretch
Sets: 3 Reps: 10

Functional Lateral Lunge
Sets: 3 Reps: 10

Standing Pectoral Stretch
Sets: 3 Reps: 10

Single Arm Dumbbell Push Press With Rotation
Sets: 3 Reps: 12

Soccer Throw
Sets: 3 Reps: 10

Supine Hamstring Stretch
Sets: 3 Reps: 10

Wall Front Leg Swings
Sets: 4 Reps: 12

Gastroc Stretch, Pronation & Supination
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 15 exercises, you'll be doing the following exercises:

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Lateral Depth Jump With Forward Jump
Sets: 3 Reps: 10

Four Squat Flip Switch Bosu Ball
Sets: 3 Reps: 10

Butt Kicks
Sets: 3 Reps: 10

Dumbbell Single Arm Snatch Grip Deadlift
Sets: 3 Reps: 10

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Standing Soleus Stretch
Sets: 3 Reps: 10

Functional Lateral Lunge
Sets: 3 Reps: 10

Standing Pectoral Stretch
Sets: 3 Reps: 10

Single Arm Dumbbell Push Press With Rotation
Sets: 3 Reps: 12

Soccer Throw
Sets: 3 Reps: 10

Supine Hamstring Stretch
Sets: 3 Reps: 10

Wall Front Leg Swings
Sets: 4 Reps: 12

Gastroc Stretch, Pronation & Supination
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 14 exercises, you'll be doing the following exercises:

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Lateral Depth Jump With Forward Jump
Sets: 3 Reps: 10

Four Squat Flip Switch Bosu Ball
Sets: 3 Reps: 10

Butt Kicks
Sets: 3 Reps: 10

Dumbbell Single Arm Snatch Grip Deadlift
Sets: 3 Reps: 10

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Standing Soleus Stretch
Sets: 3 Reps: 10

Functional Lateral Lunge
Sets: 3 Reps: 10

Standing Pectoral Stretch
Sets: 3 Reps: 10

Single Arm Dumbbell Push Press With Rotation
Sets: 3 Reps: 12

Soccer Throw
Sets: 3 Reps: 10

Supine Hamstring Stretch
Sets: 3 Reps: 10

Gastroc Stretch, Pronation & Supination
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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