Volleyball exorcices?????

Question

i have volley ball tryouts in two months and i need some exorcices to gain mussles and speed, something effective and FAST!!! I havent played a sport for almost a year, and i need somehing to whip me in to shape! i would be very much grateful!!!thx!

Answer 1

Do jumping jacks on a daily basis as well.

They will help you work the leg muscles used for jumping at the net.

Practise also repeatedly sliding across the floor a couple of strides and jumping as high as you can with your hands stretched straight up in a blocking motion. Do this daily as well to increase your vertical jumping and to build stamina in your legs.

Also Push ups, sit ups and ab crunches.

Answer 2

juss like run or jog or go to the gym. and you could workout on  a daily basis

volleyball is the best sport ever

Answer 3

okay i am on a select team. i suggest this excersize we do at the beginning of each practice. well there are 2

1. start from the back line of the court. then run directly foward to the 10ft line. once there, shuffle to the side, where the pole is. once there jog foward to the net. & jump. shuffle about 4 feet to the left, then jump again. finally shuffle to the final pole and jump. then run to the back & do again for about 10 times, you will feel the burn

2. go from about a 10-15ft space and shuffle back & forth. do a set of 5 touches then stop. breath for about 10 sec, then repeat it. contuine doing it for about 3 sets of 5. then maybe take a 30sec break and begin again. this is how our coach punnishes us for our bad behavoir.

pushups, pushups, pushups, pushups,

run a lap around a gym, stop do 5 five pushups, then run a lap, pushups, etc. do about 10 laps for the first one then increase by 1 daily. good luck at tryouts! what team are you trying for?

Answer 4

The 4 most important things that you'll want to focus on are:

1) Jump height

2) Foot speed

3) Hand - Eye coordination

4) Hitting Power

1)  To get a good jump height, you need to jump - ALOT.   Suggestions:

         Jump rope for >2 minutes w/o tripping,  

         Tuck jumps (standing up - jump up in the air and grab your knees to your chest and release before you hit the ground) - 3 sets of 20

2)          Quick Feet - lay a ladder on the ground (or draw one with chalk) and step center (l), center (r), outside (l) outside (r) - then move up the next rung - as quickly as possible.

          Jump touches - pick a spot on the wall and jump to touch it spending as little time on the ground as possible (don't let your heels touch) - 3 sets of 50

3) Stand near a wall and throw a ball to yourself - using the best technique possible try to hit the ball as high in the air that you can reach trying to hit it down so that it hits the ground before it hits the wall.    CATCH the ball and then toss and do it again.    NOTE:   Remember to stay BEHIND the ball.  

4)  Pushups and crunches - You wouldn't believe how much power you get from your stomach muscles, and pushups are as close as you're going to get without equipment to a volleyball hitting stroke.   We used to do sets of 10 and 10 of each about once every 15 minutes throughout the workout

Lastly, get someone to toss a ball so that you can practice your hit approach and arm swing.   Always remember to stay behind the ball.

Answer 5

a lot of running......push-ups......squats

Answer 6

jog like half a mile every week then increase it an just do 5 pushups an increaseit every day