Strength trainging for volleyball?

Question

what should i do to get ready for the high school season over the summer? i wanna get a high vertical and stronger arms and shoulders.

Answer 1

To get a higher vertical you can buy weighted shoes. They look exactly like regular shoes but have weights on the bottom. A lot of my friends use them for basketball and say that they work really well. To get stronger arms and shoulders try lifting weights. During my season we had to do plios to get into shape. They're a pain to do but work great.

Answer 2

ok sofor the jumping do lots of plyametrics........jump and stretch at regular intervals. i good drill is go up tp a high wall jump as high as u can and mark it. on the next jump, try to get higher than the mark u just jumped at. for the arms and shoulders, running and swimming.  push ups and pull ups r the best thing to do tho. classic.

Answer 3

I saw your question and if you are still looking for answers I have a website with a feature called "Ask The Experts" with some of the TOP volleyball professionals who will answer your questions.  One of our experts is Mike Rangel who is the exclusive trainer to Karch Kiraly, Mike Lamber, Misty May and Kerri Walsh.

If you're interested the address is www.qcvolleyball.com/asttheexperts.html  Feel free to use this resource.

Answer 4

You need to start by toning your muscles by doing cardio vascular workouts.  Then you need to start lifting weights ideally 4 times a week.  Limit the benching that you do because it limits your range of rotation, but definitely do other arm workouts.  As for your vertical jump, if your school or gym has a verti-max machine, utilize that, it will make your vertical jump soar!

Answer 5

When working out in the gym, try using the leg press (the version when you are supine) and instead of having your feet stay flat like you normally would, try this adjustment: come down and bend your knees, and push off (like you would to block a ball, pushing both feet off) using your quad muscles. It is an excellent workout for your quads/hamstrings, and the weight will help immensely with your vertical (just make sure to adjust the weight appropriately to not risk injury).

Answer 6

to get a high vertical:

1. lose weight

2. then jump rope 500 reps a day feet together and landing on the balls of your feet (the one near the toes)

stronger arms?

1. do pushups but with a greater distance between your two hands

2. lift weights

3. do yoga

3. do handstands

4. spike basketballs instead of volleyballs

Answer 7

For the higher vertical just jog/sprint to get in to shape...I dont know if that would work though. But to get stronger muscles walk/jog with weights in your hands. Its hard but it helps. Walk about a mile every time with 5 pound weights

hope this advice works

Answer 8

for setting, i used to lay on my back on the ground and set a ball (maybe a basketball or medicine ball) until my muscles started to ache. doing that makes your arms stronger while working on setting. have fun!

Answer 9

start by strengthening your calfs. these help you jump higher. try this for example:

get a chair. preferably 3-5 feet high. put one foot on the edge of the table and the other foot on the ground. stand up straight. then  push up into the air with the foot on the chair and when your in the air, instantly switch legs so now the other foot is on the chair.

for arms, try lifting weights. but make sure you squeeze volleyball between them. because you want to know how hard you hit the ball after you lift weights.

hope it helps