Getting in shape for volleyball help please?

Question

hey summer is coming up and i would like to get "more than prepared" for volley ball. i will have a lot of time to exercise but i do not know what to even start with.

i would like to improve:

my vertical (by a lot)

and everthing else overall. i believe that getting in better shape will help me a lot. i dont have anything to lose really i just want to have a longer endurance and be stronger. i have a lot of time in the day to work on this stuff. can someone please help me with a workout plan !!!

Answer 1

yeah, you should bike a lot to work your quads and do crunches and sit ups to help your pike better when you hit.

go to the gym and leg press something. put a weight bar across your shoulders and hold it there with your hands while you go up on your tip-toes and then back down to help tone your calves!

Answer 2

I've been playing for 2 years and have gotten extremely strong! At first, I was sooooooo weak! But, one of the best things you can do is push-ups! I know...... I hate 'em too! but it helps your arms alot!!!!

Answer 3

as in terms of getting in better overall shape, look at crossfit.com, it is a great workout and works the whole body, as in terms of your vertical, its all about how you jump and how strong your legs are, try doing a lot of stairs and running

Answer 4

To help your vertical, there is an easy trick my volleyball coach told me. You can take a piece of tape and ball it up then tape the ball of tape to a ledge  about 2-3 feet above your head. Then, using your approach, try to hit the ball of tape off. As you increase you jump, you may need to move the ball higher up the ledge.

As for your other conditioning, you should mainly focus on abs and agility. Your abs help make your serves stronger, and your spikes harder. I would do about 30-50 bicycles. You lay on your back in the form of a crunch with your legs at a 90 degree angle in the air. Then you put your hand at each ear, and touch you elbows to the opposite knee, while moving your legs as if peddling a bike.* I would also consider about 70-100 crunches, depending on how much time and effort you put into it.

Agility wise, I would just jog focusing on speed for about 0.4 to half a mile. It would help to alternate days.

ex:

Monday: Crunches

Tuesday: Run

Wednesday: Bicycles

Thursday: Run

Friday: Crunches

Saturday: Run

Sunday: Your Choice (Crunches, run, bicycles)

*NOTE: Bicycles may need sometime to perfect, so don't get frustrated. You'll eventually get it, if you don't already know how.

GOOD LUCK!!!!