Does anyone have a exercise for volleyball players?

Question

i already do squats and weigths but how much are you supposed to do. i hate running

Answer 1

do jumping jacks.

and run a mile.

Answer 2

All volleyball players need to develop a balance of endurance and explosive power. Weight training is but part of a conditioning program.

I'm a long-time player and former exercise coach. Exercise should be continuing through the year but varies during the season and off-season.

I typically recommend an endurance sport over an exercise (in the gym) regimen because folks will stick with a sport. I recommend bicycling, backpacking and hiking, in-line skating and hockey to develop cardio vascular systems. Aerobic training is only your base.

Weight training is a must. Be sure to work muscles both concentrically and eccentrically and use the entire range of motion. But mix up your routine to avoid muscle memory and "plateauing". Keep a balanced approach and don't forget core training to keep the back and abs in shape.

Plyometric training is critical to develop explosive strength. This can be done by speed-training routines. I don't have time or enough room to explain what weight-based, speed-training is but you can find a lot on the Internet.

Stretching is a great way to develop range of motion and avoid injuries.

Finally, setters, being the special people that they are, should use the 3kg rubber balls (rather than the simple heavy training balls) and do sets of 25 short self-sets to develop wrists, tri-ceps and shoulders. Setters should concentrate on form and stance as they handle the heavier balls.

Answer 3

Why don't you incorporate bleachers?  Running up and down bleachers is sometimes fun, but also helps your footwork.  Getting your knees up and staying on your toes are really important agilities.  Good luck!

Answer 4

Jump squats, crunches, situps, Suicides(ladders), push ups, high knees(skipping & bringing your knees up as high as u can)

Answer 5

do everything.

strengthen your entire body.

then you won't be weak in any area you think you weren't,

do abs and back work

arm work

thigh work

and even calf work, it helps your jump

Answer 6

haha i love how im like the only freakin guy in the entire volleyball section....

ok so im also a football player so i no a lil about exercising for a sport...

volleyball:

You should mostly use Plyometrics (workouts with out weights) because being a volleyball player u dont need to get bigger taller mabye but u cant effect that....also no contact so u dont really have to worry about that type of strength.....For volleyball u should do the following exercises....

Box Jumps get a box and jump up to it and down over and over and over it u can use a medicine ball helps ur legs for jumping....

Ball slams with a medicine ball raise over ur head and throw it down....works ur shoulders for hitting....

Overhead throw also with a medicin ball throw it two handed over head to a partner and have them return it...again works ur shoulders.....

Also u can do core as well....situps, crunchs, leglifts, ect...a strong core gets u faster, stronger, and u can jump higher...

hope i helped and have fun with volleyball :D

Answer 7

well running or jogging is really good...but i am like u and i absolutely HATE running! so i do like wall sits.....toe raises(they are easy and u can read or listen to music or w/e while doing them)...umm u can do if u have ankle weights....walk around  w/ them on for a while every day....also do jumps w/ the weights on! do crunches v-uos(like crinches but u bring ur legs in to meet ur chest!) ummm wall jumps..wht i said w/ the weights on! umm idk really anything else!

well i hope i helped!

good luck!