Good volleyball exercises?

Question

I am going to highschool next year, and i want to try out for a club volleyball team, so i want to get more fit this year and keep practicing volleyball all year. I have been playing my school team since 4th grade, (that is when they start it.) But my school team is not that good, the coaches are never that outstanding, and we don't play more advanced like other schools (ie. blockers, jump serves, and playing 5 games). So i feel if i want to get into a good club i REALLY need to practice.

(sorry for the long typing..)

so what are some good exercises and practices i can do?

Answer 1

Here are a couple of very good drill that you can do by yourself that will definitely improve your game...

(1.) Draw a chalk circle with a diameter equal to your height. If you are 5'5", then make the diameter of the circle 5'5". Then set to yourself (or bump to yourself). Count how many times you can do it before you lose control of the ball and step out of the circle. Be sure to set/bump at least as high as your height; e.g., if you are 5'5", then set/bump the ball at least 11' high.

(2.) While standing (erect), start setting to yourself over your head. Then, slowly, start to lower body, until you sit on the floor, all while continuing to set to yourself. Then see if you can go from erect, to sitting, back to erect while continuing to set to yourself. If you can do that twice, you will surely make your team. No need to bump/set as high as the first drill. A six-inch bump/set is sufficient.

I've developed very "soft" setting hands by doing these three things...

1.) While watching TV, bring a ball onto the couch with you. At every commercial break, set to yourself.

2.) Try doing push-ups with your hands on volleyballs

3.) Take a set of three brown paper bags (the kind you used to get at the supermarket). Cut down two of them in length, one by a third, and the other by two thirds. Tape to the ceiling of your bedroom or den the three bags. Then, laying on the couch/bed/floor, or sitting on the floor/in a chair, set the ball up towards the bag so it just "kisses" the bottom, but does not crumple it. After making ten perfect "kisses" in a row, stop, and switch from bag to bag to practice setting at different heights.

Answer 2

try the basics like jumping jacks, run 4 laps around the gym, etc.

then what my team does is we run up to the net run sidways and jump like we are setting the ball then we run backwards and do it 4 times. Then we do a ton of stretches!

hope that helps!

:)

Answer 3

I play Vasity! Try surving agest a wall, you will get a stroger surve

Answer 4

Great answers so far! Here's a few more ideas!

Ask around about open gyms or community rec leagues. The best way to improve is to play more...

Look for chances to play doubles, both indoors and outdoors. It will be frustrating the first few times you try it, but soon you will be getting to balls that you though you'd never get to and making a solid play on them. Why you ask? With 6 people on the court, you have help, but sometimes you will stop on a ball you could get to. With 2, it's all you and your partner. Make sure, even in 2on 2 or 3on 3, that you call the ball when you move to make a play, or you'll kill each other with a huge collision. Also, when you return to 6 on 6, you will be used to calling and backing off when a teammate calls it.  

There are tons of resources out there, books, web sites, dvd's, that can give you ideas on the how to's. also, if you can watch a few highlights from matches, either in person or online (you tube has some great matches) you can pick up skills and techniques along the way...

Good luck!

Answer 5

-its always good to run to keep up your stamina/edurance for those long days at tournaments

-if you can get a gym membership and see a trainer

-its really important to build up your leg muscles in volleyball for jumping and getting low on defense

       simple squats can help

-weightlifting ...alot of vball players do it

-personally i love pilates because it keeps you flexible and lean and strong

and flexibility is so important as you have better control on the range of motion in your muscles

and it also helps your core muscles which is good for blocking/hitting

remember if you train hard you'll not only be hard you'll be hard to beat

and eat healthy

Answer 6

Just try serving in front of the wall so it comes back to you.You can also practise bumps.

Answer 7

You thought your question was long, just take a look at the answer.

Buy a volleyball and find a friend to work with.  

There are many options.  I will list some.

See if your school will let you have a court to use.  See if your team mates want to work out in the off season with you.  This will help you with serving and spiking and team work.

With your friend, work on your passing and setting.  One of you toss 10 balls and have the other person pass them back.  Switch so that the tosser is now the passer.  Do the same with setting.  Use the overhand pass (set) for 10 and switch.  Do at least 100 reps each on each skill every day.  If you can not work out every day, do more reps on fewer days.  Then pepper with your friend.  You hit the ball, they dig, you set, they hit and so on.  

If your friend does not play volleyball, just have them toss.  Do 10 reps, take one minute off, do 10 reps and so on.  Do not try to do 100 reps in a row without a break.  All you will get is fatigue.

Mark off a 10 foot line somewhere.  Practice your approaches.  Do 10 approaches and then a 1 minute break.  Do 10 and so on for at least 100 approaches a day.  Every day.  I am talking about take your approach, land, get back into position QUICKLY.  The faster you do your approach and get back into position, you will get more sets in the real game.  

I always recommend working out in the pool if you can.  Get about chest deep in the water, crouch down and jump as high as you can.  Do 10 and take your 1 minute break.  Do at least 100 reps.  The water will act as resistance and a cushion for your landings.  Your knees and ankles will thank you.

Get about chest deep in the water and run across the pool.  Run across the pool and back.  Take your 1 minute break and repeat.  Do at least 10 reps.  

See if you can get to a camp.  Clubs in your area may have camps.  Colleges also usually run camps.  

Good luck.  If you have any questions, please feel free to email me.