A few volleyball questions!!?

Question

hi, okay i'll try to keep this short, because i have a few different questions. i'm a 16yr old girl and i play volleyball (though not on a club team as my town doesn't have one). i injured my knee half way through last season so then i had to get surgery and do physio, and now i have to get back into shape because i'm going to a vball camp this summer that tells you to go there in THE BEST SHAPE POSSIBLE! so i really need some ideas on how to get in shape for volleyball as well as working on my vertical and CORE strength because my weak core is partly at fault for my knee injury.

next question.. should i wear spandex shorts to my volleybal camp? do they make that big of a difference? i have underarmour shorts.. they're not big but they're definately not spandex.

also what do you guys do as a warmup before games? it's the captain's job (on our team) to design a warmup and she asked me to help her.

thanks so much, and if you can answer any one or all of these questions that is great!

Answer 1

i would run to get in shape. it helped me alot. take at least 15 minutes(preferably more) everyday to go out and do something active. i have a trampoline so I would go out on that. if you don't thats fine. to work on leg strength do quick feet. jump over a line sideways, with one leg, forward, and so on. this helps build up leg muscle.

i would wear spandex. they are easier to run around in for me, but it is totally up to you. for warm ups i usually have passing back and forth with your partner then the coach or someone serving the ball to the defense players(back row). after that

we usually have hitting lines on both sides of the net with a setter on each side after that we serve the last minute and a half.

Answer 2

Under Armour shorts are what i wear to volleyball practice/camps. They work great. There is really no difference in my opinion!

Also, since its summer you could do a lot swimming (slaps and stuff), also in the pool wear ankle weights and swim with weights in your hands! It works wonders! =]

More, regular push up (for hitting/serving), jumping jacks/squats (for jumping to block/hit), and running and stuff just to get in shape! good luck