How do you strengthen your legs for volleyball?

Question

I need to gain more endurance and strength in my legs so I can stay in the proper two position for passing. Can anyone help? Thanks:>

Answer 1

The best thing you can do to streghten your legs is jump rope i think and lungs but if you want to be faster or anything like that just do some short sprints.

Answer 2

DO SOME SQUATS AT THE GYM and do a like good enough weight for you then start to put more and more as the weight you started with gets easier

Answer 3

squats.....lots of them....oh and lunges work really well too. but make sure you don't overextend your knees, it can really mess them up

Answer 4

You could do wall-sits and lunges. Running will help too.

Answer 5

I play volleyball, and wolleyball for fun, and to make my legs stronger I do squats, and I run, ride my bike, and do alot of leg exercises. Jump rope and do many other leg exersiseas, and stretch your legs and arms before playing, as well as after.

Answer 6

you can do legg presses. leg curls and practice with hands up and spet sideways then jumb. do that for able 20 feel then do it the other way.

Answer 7

keep doing squats untill you can do about 45 without any pain i had to do that but i only made it untill like 25 or 30 ..lol

Answer 8

if u wish to do a multi-tasking then try mowing the lawn it builds ur arms and legs as well as ur endurance (if u don't take breaks)

Answer 9

Stretch as long as 1 minute with a focus on your hamstrings and quadraceps.  This helps keep your back and stabailizes your knees.  Run between 2-3 miles for your cardio.  Speed drills like sprints and rest for 30 seconds.  Challenge yourself often...someone is doing that right now : )

Answer 10

Try running and some leg exercises

Answer 11

of course, running helps a little. but squats and lunges work the best. last year in practice we would all just have to stay low in passing posistion for like 5 minutes at a time. it hurt like nothing else but it helps! and we had to do tons of wall squats. that is probably the simplest thing you can do. i would definitely recommend wall squats over running because running will mostly strengthen your calves, which dont play a huge part when ur in ready posistion. most of it is gonna be in ur thighs. just find a wall and get up against it like ur sitting in a chair. u want ur calves and thighs to form a 90 or less degree angle.

Answer 12

Go into a pool if you have access.  Get about waist deep. Squat down and practice your jumping in the water.  The water acts as resistance and softens the landing on your ankles and knees.

Answer 13

do wall jumps they strenthen ur calfs so u can jump higher

Answer 14

Stairs do wonders!!!!

Answer 15

You can approach the strengthening process two ways. Through plyometrics training or weight traning. For a volleyball player I would suggest plymetrics because it strengthens you and gives you endurance. You'll probably get more strength from weight training, but it won't give you endurance. So, plyometrics training is the way to go. However, the negative thing about plyometrics is that it may require a coach for beginners. And if you can't get a coach, you should just do weight training. If you can, get a gym membership. Then research the topic on the internet and once you learn proper technique and routine, you can start. It's not as hard as it sounds, trust me.

Answer 16

run

Answer 17

lots of jump training, lunges, squats kinda, my coach made us do two footed hops with our hands on our heads along with a variety of other exercises....one footed hops, blocking sim....etc

Answer 18

calf raises, lunges, jumproping, wall sits, wall jumps etc..

Answer 19

Try some wall sits, knee-downs, lunges, and a lot of cardio.

Answer 20

Run and do lots of streches before the game

Answer 21

Lets see squats, lunges, weight training, jumping, and stairs.  it will all help. just don't hurt you knees cause then u won't be able to play

Answer 22

stated walking more and doning lunges and works really good

Answer 23

If there are places around where you live that offer Jump Training, you should definetely do that.

Answer 24

stairs and squats will eventually work but i recomend practicing with the wall and make shure you are bending your knees and wall sits would be excellent and you will see  results u may get sore but thats whats suppose to happen bcuz stairs and running will take way to long

Answer 25

wall sits, squats, running etc!

Answer 26

This summer I am trying to strengthen my legs also. I will run a lot, do a lot of lunges, and do this weird thing that my freshman basketball coach made me do. I'll explain.  You bend down in athletic position (like volleyball defense or basketball defense) and drag your hands on the ground.  now slide around a volleyball court or something (make sure to do both ways equally).  It hurts SO much. try it maybe.