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Volleyball Conditioning

Conditioning With Resistance For Strength, Speed, Flexibility, and Cardio

Volleyball strength and conditioning is an essential part of training at all levels. Key areas are flexibility, balance, body control, and cardio endurance. The phrase, “Practice like you want to play.” is one that athletes hear often. Volleyball conditioning will be much more successful when players have the drive and desire to be as good at the end of a volleyball set as they are at the beginning. Adding the Myosource Kinetic Bands will enhance your training and help maximize valuable practice time.


The Myosource Kinetic Bands are a great conditioning tool for volleyball players to develop quick muscle reactions while strength training, stretching, jumping, diving, and perfecting sports-specific skills. The resistance bands also enable volleyball players to increase their cardio conditioning without adding extra training time to their schedule.

A well conditioned volleyball team is one that uses a variety of ways to condition instead of performing the exact same routine over and over. Practicing serves, hits, sets, passes, dives, etc. are things that volleyball players do repeatedly, but to improve their skills they have to be challenged. It is hard to improve as a volleyball player doing the same things over and over while conditioning. This often leaves a number of the muscles neglected. The goal in conditioning is to be challenged so the players skills improve and they stay motivated with the drive to excel.

Volleyball Strength Conditioning:

Volleyball players need strength conditioning, as well as cardio conditioning, in order to maximize their athletic performance. The Myosource Kinetic Bands allow volleyball players to use their own body weight and force during strength training. The exercises in this video are just a few of many that Volleyball players can perform to develop strength while building the endurance needed to compete throughout the entire match.

  • "Spider Woman" works the Upper and Lower body and Core while the Kinetic Bands fire the muscles in the quads, glutes, hips and hip flexors.
  • "Cross Over Push Ups" works the Shoulders , Arms, Core, Balance and Stability.
  • "Duck Walk" works the Quads, Glutes and Hips.
  • "Side Lunge" works Leg Strength and helps strengthen and stretch the Hip Flexors.
  • "Skater Drills" work Balance, Body cotrol and explosive power.
  • "Knee Drives" work Explosion, Leg strength, Knee Drive and Cardio Endurance.
  • "Bench Jump and Toe Taps" great part of Plyometric Jump Training as well as Leg Strength, Balance and Stamina.

Follow this video and perform each exercise 3-4 times resisted and 2-3 times unresisted.


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Myosource Kinetic Bands 14038 W 107th St
Lenexa, KS 66215
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