Volleyball Conditioning Workouts at Home

Volleyball is a sport which is played by two teams of 6 players each separated by a net.  The game is a physically intense game and & hence requires superior conditioning to increase their playing ability and overall physical fitness. There are conditioning drills which the volleyball athlete can include in their training regimen. To start with, warm up for your volleyball workout by jogging for 20 minutes and then stretching all your muscles used while playing this game such as arms, shoulders, ankles and hip flexors followed by the following workouts. Be sure to get a pair of the best men’s volleyball shoes to protect your feet.

Men's Volleyball Tournament

Arm Strength Workouts

It is very important for a volleyball player to have strong arms to play this game. Exercises such as Single- Arm Med Ball Push-Up (3 sets and 3 reps) and Lateral Dumbbell Raise (3 sets and 25 reps) have to be done 5 times for each side and help you in developing stronger arms.

Leg Drills

Volleyball players also need to focus on doing Leg drills such as lunges, jumping jacks, wall sits and these can be easily done at home. The series for each of these are as follows: Lunges- 3 sets of 20 reps, Wall sits- 3 sets, Jumping jacks- 3 sets of 50 reps. The durability of each set differs- each set takes 30, 45 and 60 seconds to be done respectively.

Additionally, quick feet drill such as Jump Rope on a regular basis increases the speed and endurance of a player during the game. This series should be done as follows: Start with normal pace jump for 30 seconds followed by 30 seconds on training right foot and then 30 seconds on training left foot. After this the player will need to do double left and double right. Each of these exercises takes up to 30 seconds.

Core Workouts

Core workout helps a player develop and maintain abs muscles. This includes workouts such as sit ups and plank. Sit ups are to be done 3 sets of 50 reps and plank exercise workouts have to be done 3 sets with each set lasting for about 45 seconds.

Setting Drills

The first step is to warm up your hands by doing quick sets against a wall and each set takes up to 45 seconds. After this, take a step back and do a set against the wall again which will last up to 60 seconds. After this, take a bigger step back and do the set against the wall again. This set should last for 930 seconds.

After this warm up step, lie down on your back with your knees bent. Set the volleyball to yourself quickly 100 times without pushing the ball high. After this, you can also push the ball a bit higher and set the ball to yourself 100 more times.

Agility Workouts

For a player to move quickly during the game of Volleyball, it is very important to focus on agility workout such as to jump with childhood jump rope when training. The player may also try jumping on one leg- first on left leg and then on right leg.

Now that you know enough about the workouts, it is important that you get to know about the volleyball court dimensions to help plan your strategy.