I need help with getting in shape for volleyball..?!?

Question

hi.. okay so i have to be in decent shape for august 11th, because i'm going to an intense camp that suggests you be in the best shape possible..

i'm really out of shape because of a knee injury and such but all that is fine, and i can do intense physical activity again, but i haven't been doing much lately because of the injury before. so i need to know what i should do to get back in shape..

also i heard that running isn't smart for volleyball players because it trains your slow twitch muscles, and you don't use those in volleyball. so other ideas are great, and if you could give me some good excersises to strengthen my core (its weak because i slouch--but im trying to stop!)

thank you soo much!! i really appreciate it..

ps.. i'm a 16yr old female.. and i'm about 5'8, so i need help with my vertical and if anyone has any tips on how to get my serve more consistent, that's appreciated too! thanks so much!!

Answer 1

play ping pong and do crunches. That's a national winning high school coach told me. hav fun @ camp!

Answer 2

For cardio, I would suggest jump-roping.

A good way to increase your vertical is to do plyometrics.  Plyometrics are any exercise where the muscle is stretched before it's contracted and can be used to increase verticals and hitting strengths.

Upper Body: Using a medicine ball with a friend, do a lot of different exercises with throwing.

Ex. Power drop: lie on the ground in a sit up position. A partner drops the medicine ball at your chest.  Catch it and throw it back.

Ex: Chest Pass: Face a partner, bring the medicine ball to your chest and then throw it back to your partner.

Lower Body:

Two-foot ankle hop: keep feet together and remaining in one place, hop up and down using only your ankles and calves.

Standing Jumps: find a point on a wall and jump to touch it.  Don't take any steps, explode upwards and reach with both hands.  Limit your time on the ground (jump up again immediately if possible).  Do this until your can't reach your target point anymore.

Bounds: Stand with your feet close together, but not close enough to lose your balance. Using your arms as momentum, jump forward with two feet.  As soon as you hit the ground, jump again, doing this repeatedly (I found this to be a really good one)

Depth Jumps: Stand on a box or bench that is a correct height for your strength (the taller the box, the harder).  Step off, land with both feet and explode upwards.  Try to get as high as you can and try not to prolong your time on the ground.  If you have a long pause after you hit the ground, it means the bench is too high. (don't do this exercise if you're leg injury is still hurting)

As for your serve being more consistent, you really have to work on each step of your serve.  Make sure that your body is facing the target.  Make sure you're holding the ball in front of your serving hand.  Throw the ball not too high, not too low.   Contact the ball with your palm.  Make sure you aren't turning your body too much after you contact the ball, it may cause it to go out of court.

If you're having trouble with not being strong enough to hit the ball over every time, try this little tip.  For some coaches, it's a big no-no, so check with your coach before you do this.  Instead of opening your hand to serve, try folding your hand (touch your fingers to your palm).  Almost like a fist, but it has a flat surface from your fingers to your bottom palm. Leave your thumb beside your hand.  Then, serve as usual.  Make sure you try to hit the ball with the bottom of your palm, not your knuckles.  I had a friend who did this in high school, and it was one of the best, consistent serves.  Our coach (now my co-coach) teaches his players this if they're not strong enough.

Hope all this helped!

Answer 3

Running, while it doesn't help a lot in terms of translation to volleyball skill, will at least condition you.  That's probably the area you'd be the most out of shape in, conditioning.  The camp will likely teach you a lot of the skills you need, but in order to get the most out of it, it'll help a lot more if your conditioning, endurance, and stamina are good, and running helps that.  

As for other aspects, one I would recommend would be jump roping and doing squat jumps.  These build two of the major muscles in your legs, your quads (squats) and your calves (jump rope).  Doing these regularly and consistently will definitely build up your vertical jump.

As for core exercises, crunches, there's something called the plank that you can do as well which is getting in push up position but on your elbows.  

Basically, they're all pretty fundamental exercises, you just have to make sure you do them regularly and consistently.  For serving it really comes down to practice, I don't know that I can give you a lot of tips without actually seeing your serve and form, but I'd recommend working your toss maybe, getting that consistent.

Answer 4

you should actually run at least a mile every day, so you can get use to running. also, do a little weight lifting at a local gym. do a lot of abdominal exercises, and leg exercises. build up some muscles while your at it. also, eat lots of fruits and vegetables, and lay off the junk food. also, eat whole wheat bread, and a lot of water, and try not to drink energy drinks, water is the best liquid for all sports.

good luck with your volleyball!

Answer 5

ping pong helps your fast twitch musclses

Answer 6

go play some racketball. do some jogging. run bleachers.

Answer 7

Work out your calves and thighs for a vertical. Lunges and standing on the edge of a stair with your toes and pushing up and down really works! I did it this year and am moving on to collegiate vball

Answer 8

welll i can help you strengthen your core(;

first lie down on your back.... and lift your legs about 6 inches off the ground. also keep your arms in the air your shoulders even with your ears.. and hold your legs up for about 5 secs... and then do as many reps as you can(:

and also do some push ups to strengthen your upper body.. much needed when serving or hitting.pullups are good too.

and weight lifting... squats with weights on your backk is greatt!!!!!