Volleyball Conditioning Drills

volleyball workouts

Conditioning Drills for Volleyball Workouts

Volleyball is a physically demanding sport. It is much more than just bump, set, spike. If you want to play your best game, you have to make sure your conditioning is up to par. The goal of any volleyball conditioning program should be to increase your overall physical preparedness, and decrease your chance of injury. Your training time is limited, so it is important to make sure you choose conditioning drills that have a direct carryover to the court or the sand. Here are 3 volleyball conditioning drills to add to your volleyball workouts.

Volleyball Conditioning Drill No.1: Suicides

No matter the sport there is a version of suicides in their conditioning tool box. There is a reason for that, they work. As much as athletes hate them, they are very effective on speed, lateral movement, and overall conditioning.

For those that have never done these, start at the end line. Sprint to the ten foot line, touch the line and sprint back to the end line. Immediately change directions and sprint back to middle line, and back to the end line. Sprint back to the opposing ten foot line and back. Then sprint to the opposing end line and back. Make sure to bend down and touch each line before you sprint back. If you want to increase the difficulty of the drill, dive across the line, pop back up, and sprint back.

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Volleyball Conditioning Drill No.2: Hit the Floor

This drill is designed to increase flexibility and reaction time. We all know that when you dive on the floor you have little time to recover. Players should line up across the end line. The first player lays face down on the floor facing the coach, mimicking a dive. The coach blows the whistle and the player jumps to their feet as quickly as possible and gets into the passing position to receive a pass from the coach. The player passes the ball back to the coach, who then throws it to the next player in line, who should already be in the down position.

Volleyball Conditioning Drill No.3: Blocking Drill

This drill helps to add some height to your vertical leap, as well as teaches you to jump in a fatigued state. Use the net, or make a mark on a wall at the height of the net. Jump up and down as quickly as possible with your arms up in a block position. Attempt to spend as little time as possible on the ground. Jump as quickly as possible. This will improve your reaction time. If you want to increase the difficulty of this drill hold a medicine ball in both hand, and work on an explosive arm swing. Don’t forget that your arm swing adds up to 15% to your vertical height.

There you have 3 very effective volleyball conditioning drills. Add these to your volleyball workouts, and watch your performance on the court or sand start to improve.

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