Conditioning for volleyball...quickly?

Question

Volleyball camp starts next week, and once again, I am caught being lazy and just started running today. I decided upon a schedule like this:

monday: 1 mile

tuesday: 1.5 miles

wednesday: 2 miles

thursday: 1.5 miles

friday: 2 miles

camp starts monday. but, just as i was searching for volleyball conditioning ideas, i came across someone who answered like this: "Do sprints. Running long distance trains your slow twitch muscles, which are not used very often in volleyball."

I found this surprising. I don't want to train my slow twitch muscles, but our coach makes us run 3 miles for tryouts. Anyways to get a lot of wind without running distance? :/ most likely not. I'm doing crunches and bicycles and jump roping, but if i start doing sprints, I won't be training for that sucky 3 miles. Any ideas for a good workout regimen? Thanks!

Answer 1

I agree with what you found.  It's proven that running long distances does not train muscles and functions associated with volleyball.  Wind sprints are the best for volleyball.  Honestly, tell your coach to do some research...you'll look smart!!

Answer 2

try this.

jog a 100, sprint a 100, jog a 100 sprint a 100 and so on.

or.

jog a 400, sprint a 200, walk a 200, jog a 400, sprint a 200, walk a 200.

that way you help your endurance and your speed.

Answer 3

This is what I do:

I run 1 mile every morning, trying to make my time better. Then throughout the day I do other exercises like jump roping, squats, lifting weights etc. Then at night I do little sprints.

What you should do:

Run 3 miles in morning. Do other exercises.  Then in the evening do sprints.

Answer 4

dont run! you are training your muscles to be slow. what you need to do is ab workouts like crunchies planks superman bycicles and stuff like that everyday. then you do 3 sets of 10 pushups every other day. the days you dont do push ups, do plyos (jumping lunges wall taps) then run 1 mile with sprint intervals 2-3 times a week. also try lifting weights 2 times a week

Answer 5

I suggest doing a work out and a jog/sprint work out. Meaning jog the curves and sprint the straight aways, trust me, they help a lot.

Work out: (in addition to what u already do)

-push ups

-pull ups/chin ups

-jumping lines

-ladder drill

Answer 6

We do something called a 22-30. It's where you stand on one side of the volleyball court and run back and forth (the short distance parallel to the net) 22 times and try to get it under 30 seconds.