Conditioning for volleyball?

Question

so far ive been running hills and miles, ride my bike, suicide drills, sprints, etc

what else can i do?

Answer 1

Sounds like you do more than enough exercises for conditioning in volleyball.

Then, why don't you focus on STRETCHING?

Static stretching can be done regularly except right before playing because it will put your muscles to 'sleep.'

You should do dynamic stretching instead if you're about to play.

I find stretching particularly beneficial in volleyball because it gives you flexibility and greater Range of Motion(ROM).

Focus on stretching around your shoulder.  It will definitely help you do better arm-swing and make it easier to make good forearm platform for passing.

Lower body stretching can help in executing digging techniques such as collapse, roll, and sprawl.

For example, stretching Hip Flexor will increase stride length letting you reach further with each step and can even help you jump higher.  It reduces tension and friction around your hips.

Answer 2

wall jumps, lunges, wall sitts, core workouts- situps, v-ups, leg lifts, supermans, push-ups

Answer 3

I love this website below and have recommended it to others. You've got a lot of speed and endurance drills but you should do these plyometrics and other jumping drills. Jumping rope quickly, ski jumps, and wall jumps (picking a spot on the wall and jumping continuously reaching it) are things we did for my team. You can also wear ankle weights while doing these drills so you build up more leg muscles, I'd go for 2-5 pounds on each leg, depends on your strength. If you can get to a pool you should try crouching down under water and then exploding upward out of it and then go back down under really quickly. The resistance from the water builds muscle really well and trains the muscle to explode quicker like they would need to in a game-like situation. I promise that one will help, I did and and checked to see if it really made a difference. I'd go to practice and play normally and then go do those crouches and go to practice the next day and get many inches over the net (with my arms, of course). You should do maybe a little weightlifting too like on your shoulders to prevent injury during the season and do a lot of stretching. :)

Answer 4

net laps- in the gymnasium you do your approach on each basketball hoop (try to hit the net of the hoop) run all the way around the gym

burpies- jump as high as you can and then fall down and do a push up. then jump up again from the floor and repeat.

Answer 5

Squat, lunges, sit ups, push ups, ....squats, lunges.  Look for some plyometrics, they are excercises that work the fast twitch muscles in the legs which are used for explossive movementes.  Hope that i helped!!

Answer 6

Lots of practice with a practice volleyball.  These are cheap to purchase, and take any kind of punishment outside on any surface.

Find an outside wall, like in a carpark? area - throw the ball up, and do a spike. So that at any decent spike you will automatically spike the ball confidently.  Now do this again and again, varying to where you hit the ball.

Now do it with your other hand - this is useful, because you won't get a perfect set all the time.

You can practice doing 'saves' with your foot - throw the ball against the wall, and try saving it with your foot.  This is very useful to have working.

Practice a spike serve, then a jump spike serve.

Now develop the windmill serve - this is a great serve to have, and when you're tired, you can always do this serve, and keep on doing it - because you use your bodyweight for this.

Get some friends together - now you dig, set and spike at each other.  You don't need a net...

Lots of practice will give you that edge over other players - because it's always what experience you've had, that makes someone better than another... how much time they actually spent doing volleyball stuff...

Answer 7

well agility and endurance is good, but volleyball is a lot about strength. Especially in your legs. Squats (weighted or unweighted), wall sits, lunges (weighted or unweighted), getting low and walking in passing position with medicine bands wrapped around your ankles are all good work outs my team does. As far as your upper body, we do push ups and lift weights every practice. Even just a little bit of weight makes a big difference. We practice setting with weighted setter balls. I think the most useful conditioning activity that we do is planks. When done right they work close to every important muscle in your body. Keep up the cardio stuff. That always helps!