Volleyball Conditioning 

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 is much more successful for players who 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, and diving. The resistance bands enable volleyball players to condition to build strength and endurance. A great asset of the Myosource Kinetic Bands is that volleyball players are able to perform a variety of exercises, stretches, and practice skills so that all the muscles in the body are conditioning.

Myosource is the parent company of Kbandstraining

What is Volleyball Conditioning? Volleyball conditioning is when players perform a variety of drills to increase their endurance and strength. Conditioning is performed at the beginning of practice and/or at the end of practice. These drills are focused on gaining power, speed, strength, flexibility, mobility, quickness, and coordination.

Volleyball Strength Conditioning:

Volleyball players need strength conditioning so they are able to maximize their force. The Myosource Kinetic Bands allow volleyball players to use their own body weight for strength conditioning. Volleyball players use their strength for stabilization in maximizing their power in every movement. 

Strength Conditioning Drill Example:

Box, Step, or Bench Jumps - Jumps are great drills for volleyball players to build strength.

• Volleyball players put on the Myosource Kinetic Bands.
• 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

• Volleyball players 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:

Flexibility is important for volleyball players because of the variety of movements they perform. The more flexible a volley player is, the easier it is for them to perform at full range of motion. Quad, hip flexor, arm, 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 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.

A well conditioned volleyball team is one that uses a variety of ways to condition instead of having 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.