Give me some ideas on how to get in shape for volleyball at home?

Question

im a setter,hitter and i really need some help getting in shape for this season please give some things i could do and if you would also give me a link to what foods i could take to school before practice so i won't pass out like last time it would be much appreciated. thanks

Answer 1

as far as staying in shape goes... at home you can try running up the stairs quickly, this will help with explosiveness. calf raises are also good for your vertical. as a setter, setting a basketball is good practice and will strengthen your fingers, as long as you dont overdo it.

Answer 2

hey there!! (this is really long, but if you want more..email me)

I'm doing the same thing. I wont be in a vball camp till August so im working on a lot of my fundamentals at home. What i just did today was got some tape and taped a ladder on the cement in my backyard. I also taped 5 X's on the ground( 2 x about 12'' apart, then 1 x    8'' below the 2 x's , and then did 2 more x's 8'' away. You might have worked with that before with dots.) I also bought a volleyball net that was only $25.

with the ladders, you can go to youtube and im pretty sure that they will show you wat to do. this and the x's will increase fast and explosive movements once you keep practising.

I could go on and on about certain things that will help you, because im also a hitter and setter some times:

One of the things that you need to work on is your verticle. so what i also did in the backyard was jumped as high as i could against the wall (like im blocking a volleyball) and had a peice of tape to stick up there. I then measured it and dated it. The practace jumping straight up 30x with both feet. take a 15 second break, and then do 30x on right leg, break, then 30x left leg. After doing this for about 2 weeks, youll notice that you can jump higher, so put a nother peice of tape up there.

Since your a hitter, youll be blocking as well. So if you have a net(which i strongly recomend you get) practace blocking aproach.

I have this thing that i got called volleyball pal( ill post the link on my source) and it has worked sooooooooooooo well for me. there is a band that hooks around yoru waist, and a long bungee rope that hooks to a volleyball pouch. You smack it like your spiking or hitting and it comes straight back to you, so you dont have to chase the ball.

gahhh there is so much i can tell you! Im not going to write it all here so email me. I just watched a episode on fit tv  called Insider training and it was on beach volleyball. Very kool episode.i saw some amazing things to help you get in shape.....the other thing i would tell you is just go to a gym and start getting in shape and building/toning your muscles. It will help you so much too. Just make sure you in the best shape you can be in!

good luck!!!! Oh and for foods, always eat an orange!!!! It has more energy in it then an energy drink (or so i heard)and is healthy for you! but i have problems with feeling fainted cuz i always do diets...and it has helped me a lot!!!

Answer 3

this page has  ALOT of stuff on nutrition & exercise.

http://www.ultimatehandbook.com/Webpages...

also it doesnt hurt to brush up on techniques, and practice your vball skills.

try watching some videos of professional or college volleyball/

Answer 4

Do agility drills if you can (sprints) work on your core (abs) that will really help, run, eat a lot of fruit and basicly healthy food, drink A LOT of water.

Answer 5

you just have to watch the calories.

Answer 6

Throw a football and it will help with your serve.

Answer 7

Try to move around the house more. That's what I did during the season. If you have a an approach, practice it and try to touch the ceiling! Don't eat too much junk. Haha.

Answer 8

Well, I'm playing volleyball so what I do is I do pushups to strenghin up my arms, squats to make my legs stronger. Running around outside for about 15min/or less not to much to wear your selfout. Also look some more things up off the internet.

Answer 9

Well, first off, the food you ate probably didn't make you pass out. Unless you didn't eat much. Maybe you just need to drink more water. And for gettting in shape you could eat more fruits, vegetables and bread products. Spaggetti is really good for you because it gives you a lot of energy. You could run more also. Before you do any sports or running you should stretch. Try to touch your toes and stretch out your arms and legs.

Answer 10

I have to do the same thing for my university team so this is what I am doing.

During the entire summer I am doing a jump program to help my vertical, because I am a smaller guy so I need all I can get. The program I use is called Air Alert 3, it is a fantastic program and I swear by it. It is a very strenuous program, but if you were to stick with it, it would pay huge divedends for you. Here is the website for it,

http://www.austinhoops.org/files/Air_Ale...

all you need to do is print and go. But the biggest things is stretching a lot before, during, and after...or your muscles will not recover properly, the exercises won't have as much as a affect, and you increase the risk of injury.

On the days that I don't do the jump program I do cardio and core work. I usually run for about 30-45 minutes and do core exersices, which are also key in helping yout vertical. And by running the stamina goes up and you will be in great shape come practice time. Again I stress...STRETCH  a lot :)

I am a setter too, so that i can help with. If you can get a hand on a ball, do it. It doesn't matter if your by yourself or if you have a friend with you, try and set as much as you can so your hands are ready to go and you are not rusty come practice time. Also to strenghten your wrists you can try setting with a heavier ball, I would not recomend a basketball because it damages the wrists more and you can't set it as long, see if you can find a volleyball that is a bit heavier by design to help with setting...it is easier on the wrists and it is the proper size. Also do some tricep exercises, this will really help you make the long outside sets.

And as for foods, oranges are really good for you before hand but avoid apples because i am pretty sure it just builds up the lactic acid in you muscles which is not good, but more than anything make sure that you are hydrated properly. Because it doesn't matter what foods you have in you, if you are dehydrated your performance goes way down and you risk passing out like last time. Water or gatorade, either is great.

If you have any further questions feel free to ask, and good luck with the conditioning at home...its not easy to do by yourself, good job. And good luck come season time.

([e-mail])

Answer 11

at home you can stretch, and do crunches and sit ups and lift weights to strengthen your arms, and as for foods, pastas are a great source of carbohydrates to give you that much needed energy for practice or a game.