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Volleyball Conditioning

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

Volleyball conditioning is when players perform a variety of drills to increase their strength, flexibility, balance, body control, and cardio endurance. The phrase, “Practice like you want to play.” is one that athletes hear often. This makes sense because volleyball players mimic what they do in their practices during their volleyball games. 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.

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. 

Strength Conditioning Drill Example:

Box, Step, or Bench Jumps: 

  • The volleyball players will put on the Myosource Kinetic Bands.

  • The volleyball players will jump over a box, on a step, or on to a bench. Immediately upon landing the players will jump backwards to their starting point.

Volleyball Speed Conditioning:

The faster a volleyball player can move forward, back, and laterally depends on their ability to accelerate. 

Speed Conditioning Drill Example: 

Point and Go Exercise: 

  • The volleyball players will put on the Myosource Kinetic Bands.

  • The coach will stand facing the volleyball players, who will line up in a horizontal line about 10 feet away.

  • The coach will point in the direction that volleyball players will sprint. These sprints work on speed for back, forward, lateral, and angle movements. This will also work a volleyball players acceleration speed and fast first step.

  • The volleyball players will perform a variety of point and go sprints with resistance and then immediately without resistance. 

Volleyball Flexibility Conditioning:

The more flexible a volley player is, the easier it is for them to perform at full range of motion. Quad, hip flexor, toe touches, straddle stretches, and butterflies are just a few flexibility stretches for volleyball players.

Flexibility Conditioning Exercise Example:

Straddle Stretches: this exercise stretches a volleyball player’s ankles, quads, thighs, hips, back, abs, shoulders, and arms.

  • The volleyball players will put on the Myosource Kinetic Bands.

  • The volleyball players will sit on the floor in a straddle position with both arms above their head.

  • The volleyball players will stretch to the right, reaching for the right foot, while flexing the ankle.

  • The volleyball players will stretch to the center, reaching forward as far as possible with both hands.

  • The volleyball players will stretch to the left, reaching for the left foot, while flexing the ankle.

  • The volleyball players will also do this exercise by reaching the opposite hand and arm over the head to reach for the toe of the opposite foot. This will stretch the abs, back, shoulders, and arms as well as the lower body. 

Link to Volleyball Home Page

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