I'm trying out for volleyball next year...?

Question

School just ended and my mom says I have to try out for the volleyball team next year (approximately 2 months away). I could stand to lose 10-15 pounds at most, and I need to know what exercises I should do to train for volleyball. I'm going into eleventh grade and the last time I played volleyball was in sixth, and I was not very good. (Terrible, if you will.) I know what I need to know how to do (i.e. bumping, setting, etc.), which my mom will help me with, but I would like a set of exercises that I could do every day that would help me get in shape for the next school year and also help me to develop my poor volleyball skills. Thanks.

Answer 1

haha nice...

well, my friend plays volleyball, and she does sit ups and runs, and she also got a net in her backyard, and just plays with her friends and family, and thats all she does, and she's realllly good...

hope i could help! :>)

Answer 2

so you need to know how to get in shape? run 8 miles every hour.

Answer 3

ME TOO! i'm going to play volley ball next year also, i'm going to the 12th.But just jump rop about 4 times a week for 10 mins if you can take breaks and run about a mile 3 times a week this should help.And then just do the other things your mom going to help you with.

Answer 4

List of exercises:

- Jump rope

- Lunges

- Squats

- Bounding

- Biking

- Some weight lifting

- Do some good stretches

- Plyometrics

- Single toe raises

- Set a basketball to yourself to strengthen fingers, wrists, etc

- Practice the spike approach (left, together, jump/hit).  It's great for Plyometrics and volleyball...because spiking/hitting :)

Website:

volleyball.about.com

I LOVE it!

Position:

It's not required, I don't think.  And if they're doing their jobs correctly, they should be able to tell which position would suit you.  They just want to have like a preference.  But if you're good at setting, setter would be great.  A lot of schools lack setters.  

For serving, it really helps to do like a thing before serving.  What I mean by that is like if you overhand, some people bounce/smack the ball a couple of times.  So maybe smack/bound it 3 times.  I personally turn the ball until the side with all the writing is facing me.  Then, I lower it, set my hand & arm in position, and hit :)

Also, practice makes perfect.  So while practicing, set a goal for yourself.  So if you're practicing overhand, maybe make your goal 5 or 10 (depending on your starting skill).  Serve it until you get to that goal.  If you mess, up, start over.  

Good luck!  I'm starting at a new school, and I play, but I have to adjust to a new team and their stuff.

Answer 5

Lots and lots of stretching!  When you sit on the floor, stretch your legs out straight - about shoulders length apart.  Try to stretch your hands as far past your feet as you can.  Do this slowly and hold for about 10 seconds.  Rest.  Do it again - about five times, holding each for at least 10 seconds.  This will help you to stretch your hamstrings which will allow you to be able to jump higher.  (Do this everyday!)

If you have steps, you can practice jumping onto the first step (using both legs of course).  This will help build strength in your calves and thighs.  Just be careful if you try to go two steps or three, given the height so you don't fumble.

To strengthen your hands and fingers, you can (again) sit on the floor but with bent legs.  With your arms at your side, slightly behind your backside, use your fingers (not your palms) to lift yourself off the floor.  Hold this for 30 seconds, or as long as you can.  Do three to five repetitions of this if you can without straining too much.  This really helps when setting and/or tipping is needed.  (It really works, too!)

As far as training for skills in setting, just practice!  Set to yourself for a half hour at a time, concentrating on your hand position.  Change the heights of the sets to challenge yourself to keep it going for as long as you can before dropping the ball.

Bumping - the same.  You can do this with yourself.  Even better if mom says she'll help you.  She can toss it to you at different speeds and heights to challenge your digging skills.

For hitting/spiking, I was lucky to have a brick fireplace outside of my house.  I used that to hit against, concentrating on the top spin.  Practice on your hitting approach - do this over and over until you are completely comfortable with your approach.  This will help you judge the sets given to you when you start training with the team.

Do some sprinting in your backyard and a lot of crunches.  Lunges work really well, too, to strengthen your leg muscles - especially your hamstrings and quadriceps.

Good luck to you and have fun!  I'm sure you'll do great!

Answer 6

Hm. I've played volleyball for about 5 years now. Im going in to the eleventh grade too (:

Well. What we do in practice that really helps us,

for jumping skills- if you have stairs- with both feet together jump to each step. Try not to hold onto the rail unless theyre steep and you don't want to fall.

Jump rope is good. Take a 2 liter bottle and fill it up with water and get some rope and tie it to a strong wood stick or something and put it behind you and lift it up and down.  You'll want your elbows level to the top of your head. And there just lift it up and down.

For stronger serves- It will hurt ): But helps alot.

Try using a basketball, there so heavy and hard and if you try with that, a volleyball feels like nothing and BAM! You have one strong serve.

For bumping you'll want your knees bent to where they end exactly over your toes, and stay off your heels! Put you hands in the correct position and make sure you try to get he ball to hit around four inches from your palm.

For setting make sure you put your hands up above your head about 4 inches. And when the ball comes let it hit the tip of your fingers, just let it bounce, don't move your arms and stuff with it, thats called a carry and loses you a point.

Hope I helped Some ! (:

Maybe you can look up some on google too.

Answer 7

jogging, stretching... diving, spiking, serving, passing drills etc.

Answer 8

Ohh! Perfect question.

Here's what i do.

A mile a day!

and Bleachers. (at the football field)

Bleachers: just go up (and down) each side on the home side (run the corners to the visitors side) and run up (and down) each side on the visitor side.

Set with a basketball on your knees.

Do your daily drills like:

warming up.

and sprints.

Bring your ipod. It makes it a little fun.

and Bring water.

Really, 10lbs. is just toning up, so this should help.

I hope it does.

Answer 9

first off get your legs in really good shape for jumping and also try to develop some fast twitch muscle fibers in your legs for jumping best way is skipping rope(also good cardio) abdomen muscles are also very important do tons of crunches.

As far as skills go work on your basics a TON : volleying,bumping and make sure to have good technique when u practice and use your legs as much as possible. Also, work on your footwork for hitting at the net. good luck :)

Answer 10

do lotsa squats, and finger tip push ups. sit on  your but, and push your entire body up using only your finger tips. this will let you do awesome sets. its kinda like upside down pushups. if ya got anymore questions, email me!

good luck

Answer 11

Skill #1 bend your knees to a 90 degree angle for 1 minute. Skill #2 do about 30 jumping jacks.

Skill #3 set 25 times then bump 30 times.

Skill #4 the last skill is to bump set it to somebody [try doing a down ball which willl help you with spiking sometimes.]

Answer 12

i think that all you need to do is get a friend and pass the ball (bump set spike). thats what i do to practice