Volleyball question..?!?

Question

okay.. i'm almost 16 (female) and i LOVE volleyball. i had to get knee surgery at the beginning of march, and i have just been able to start physical activity about the past month. anyways, i'm really out of shape, and i've discovered lately that i really really am passionate about volleyball. this might sound silly, but it's true! so anyways i need some training (volleyball specific) to get me back into good shape, and ready for volleyball! i want to be in shape by the end of july, because that's when my first volleyball camp is. anyways, if someone could give me like a fitness program (like do these excersises on monday, these ones on tuesday, etc) that would be awesome!! thanks so much i really appreciate it. any tips on helping my volleyball skills, and any excersises are greatly appreciated!

Answer 1

im also very passionate about volleyball. some exercises or fitness programs you could do is start running on the treadmill but be careful because of your knee. also to get ready for volleyball, if you have ondemand from comcast, you could go on sports school and learn some new volleyball moves, they are so fun and easy to learn. so i would just do the basic exercises for now like sit-ups, push-ups, jumping jacks, then move to more fun and complex things like kickboxing or EXTREME DANCING!!! hahah but yeah its just a suggestion but i hope it works for you!

Answer 2

I'm a huge volleyball player. I'm absolutely obsessed and am going to play in college next year, so pretty pumped. Since you just had surgery and am just starting PT it's kind of hard to say what you can and can't do. But let's just say you can do all these exercises...

What I would suggest is running!!! You must run to gain more cardiovascular "power." It'll help you get in great shape since it'll burn fat, not an alarmingly fast rate though. But do some cardio about 3 times a week, this can also include the eliptical and bicycle. To help get your vertical back up, I would suggest jump roping because that's not as hard on your knees as some plyos are. Do that for about 15 minutes 3-4 times a week.

Upper body: Do push-ups, best exercise for your upper body. Do like 10 solid ones a day and increase them as you get stronger. There's also different weight training like bench press, dumbbells, and rows. It depends on how strong you really want to get. I wouldn't suggest these unless your coach gives the OK.

Lower body: Hard to say after a surgery since a majority do with jumping. Jump boxes are great, jump roping, lunges and squats. Do like 10-15 every other day and don't do the same routine everyday, you're body will just get used to it and the results won't be as good.

Oh yeah, I have bad knees too so I tend to just stick with jump roping and running. I also do a lot of non-weighted things, so that's what I would recommend. Hope this helped!

Answer 3

monday-run a mile

tuesday-upper body (abs, biceps, back, triceps etc.)

wednesday-sprints (100sprint, 100meter jog, 200metersprint , 200meterjog. etc up to 400 meters then back down to 100 meters) i hope that made sense lol.

thursday-lower body, calves and quads.

friday-more upper body

saturday-either run hills or stadium stairs.

sunday-lower body again

in volleyball its all about being fast on your feet thats why ull want to work on sprints and hills. also ull want to do alot of block jumps to work on your verticle jump. every three days u dont work your muscles your muscle mass decreeses, that why ull want to probably work on upper body 2 or 3 days a week. if you want to be a hitter upper body is the most important, and belive it or not the your abs are the key on this, get a 6 pack and no one can hit as good as you! also work on skills as well as strength.

remember if your a little out of shape start out slow and work your way up, keep the weights light and run a little slower on the mile, but never let yourself walk, try to keep a steady pace. and always sprint your hardest. stretch alot! dont hurt youself, drink alot of water that will help you more than any of this workout, eat healthy stay away from jumk food. if all goes well u will be in great shape. if you keep this up you should be running your mile at least 8 min or under by july!

i hope i could help!good luck pursuing volleyball!

Answer 4

all the exercises are great, but running too much will decrease your leg power (vertical leap), cause you ask your legs (muscle fibers) to develop endurance (aerobic). You should focus on explosive exercises for your legs, but be sure to warm up before each program (a 5min active jog) (or rope jumping)....stretch before (1 set of less than 10 secs for each muscle)  and after (multiple sets of 30 secs for each muscle) program. Whenever you feel fatigue, decrease of performance, get some rest, end all activities, there's tomorrow or the next day after tomorrow (depending on the intensity of your programs)...if you feel joint pain or other kinds of pain, stop immediately and put on ice 3 times at least. and rest for at least a day......enjoy