Volleyball players need to be able to repeat powerful jumps/movements throughout the duration of the match, while maintaining their ability to execute the position-specific skills. Training is focused on improving the player’s jumping power, jump-specific muscle endurance, lateral-movement power/quickness, and stability in the core and shoulder-girdle.
Outside-hitters are trained a little differently than middle-hitters, due to the powerful, wind-up like movement of the shoulder when hitting from the outside. Both positions need powerful jumping ability, off of one-leg and two, and core/shoulder-stability. Defensive players will focus more on lateral-movement power/quickness and core/shoulder-stability.
Volleyball Training Highlights:
- Jumping Power – focusing on Vertical jumps (block, approach), and single-leg jumps (lateral-movement hitting)
- Core-Stability – focusing on stabilizing the spine while jumping to transfer power through the legs/core/upper-limbs, as well as rotational power for outside-hitters and middle-hitters
- Landing Mechanics – focusing on properly landing jumps to prevent ACL and other knee injuries that are non-contact
- Lateral-Movement – focusing on powerful agility movements and hip-mobility/flexibility, as well as start/stop movements to prevent ACL injuries resulting from cutting actions
- Shoulder-Stability/Health – focusing on decelerating the hitting motion by training the upper-back and rear-deltoid musculature
- Conditioning – focusing on Anaerobic-Alactic energy system (single-reps of power lasting up to 5 seconds, followed by 10-20 seconds of rest)
