What are some exercises I should do to get in shape for volleyball tryouts?

Question

I'm in middle school and about 5' 8". I'm taller and I weigh more than everyone on my team usually; or at least I did last season. I'm definitely not fat but I could maybe shed about 2 or 3 pounds.

I just need stronger muscles for my serves and overall stamina. I want more toned legs, arms, and abs, but I definitely don't want to be overly muscular.

I'm not a very fast runner and I know I need to start running.

I don't have access to a lot of exercise equipment and I'm not aloud to go running by myself due to suspicious cars seen near where I live. I have a friend who's willing to exercise with me though.

And I know I need to eat healthy, so you don't have to inform me of that. :]

Answer 1

you can do arm excercises like setting the ball, and serving, and run alot,  work on the approaches and eat healthy :]

im trying out for volleyball this season too!

:]

GOOD LUCK!

Answer 2

push-ups will help your serves a lot.

you can try stair stepping to strengthen your leg muscles. running will help too. good luck!

Answer 3

you should run 3 or 4 times a week for about a half hour

also, definitely do push ups for your arms, a lot of sit ups because believe it or not you need strong abs for it, and lunges or squats.

Answer 4

You should definitely try the white shift split with the fried tarantula ballet calculator speaker pencil run with the paper written notice button car pose.

Answer 5

well currently i have a broken leg but during volleyball season at my school i do this.

-wake up (kind of obvious i guess)

-take vitamins and protein (if you dont have any go to your local vitamin shop to pick some up but since you dont want to gain muscle just stick to vitamins)

-eat breakfast

-drink creatine (helps maximize calorie burning) (you can also pick that up at your local vitamin shop) (at your age ONLY put about HALF A TEASPOON into a 16.9 oz bottle of water)

-start your workout which to me consits of stretching to warm up, walk/jog, crunches, sit ups, push ups, squats and benchpress.

do this for a few weeks (none of the weightlifting though) and youll definitely be at the top of your game fo the season.

Answer 6

I played volleyball for six years and was a trainer at several clinics as well as my own fair share of being busted on by trainers.

The most important thing to do for tryouts is endurance. Running as much as you can distance, which I know may be a problem from what you said.

Try:

-Jump roping

-Draw a line in chalk and jump (both feet) front ways over the line and horizontally over the line for increasing increments of time (start at about 30 secs - 1 min)

-Small distant sprints are also a great way to increase your endurance.

Besides endurance you're going to want to work on your core, being 5'8" I'm guessing you play at the net, your blocking skills come from your core muscles. Do a series of different types of crunches (http://en.wikipedia.org/wiki/Crunch_(exe...

Push-ups (and pull-ups if you can) are great at getting your arms in shape for swinging.

Refresh your memory on your footwork and have someone hit at you so your arms toughin up for the season!!

Good luck!

Answer 7

Hire a personal trainer.

Answer 8

Start running and doing core exercises. On top of that just play volleyball if you can. In every sport i've played, the player who is more skilled and experience can almost always win over a superior athlete who lacks technique and practice!

Answer 9

When I played in High School we had to do these things called erasers. We pushed these long  erasers up and down the gym floor with our hands while bent over with our bu--s tucked in. You could maybe use rollerblades or a sweepa with out the handle.  Up and down the hall.. 20 minutes at a time or work up to that. Call some of the older varsity girls. Also remember you made the team so you have something going for you! Be sure to keep that behind tucked in and use your arms. head up and go strong.

Go online and look for volleyball strengthening. Good Luck!!

Answer 10

def lunges and squats.... do vert jumps to get more power off the ground. Think about jumping and touching as high as you can on a wall continously. Also push up and tricep dips wont hurt at all. For more cardio besides running you could jumo rope.

Answer 11

lundges.....shoulder press......wall push ups........and always warm ur ankles up......be safe and dont get hurt

Answer 12

the best thing to prepare for volleyball is to do squat jumps..1)because u jump a lot and it will build up the same muscles u use to block.. 2)it WILL tone ur legs!!

Answer 13

do some running, i play high school volleyball and we still do running.  make sure you do some crunchies or situps in the morning and at night=]

Answer 14

mkay take it from someone who has been playing volleyball since they were nine:

1. Get your couch or a chair or sumting and jump from there to the floor a lot to incease vertical jump.

2. throw a tennis ball on the floor repeatedly... to help your armswing.

3. for help with your setting teqnuiqe take a medicine ball (if you dont have one use a volleyball) and take two steps then push the ball keeping it in your hands though.

left, right, push.

left, right, push.

And if your just looking for  stuff to get more fit i suggest lunges, pushups, crunches, and 6 inches.

<3

hope this helps!!

Answer 15

crunches, some free weights, and lots of cardio

Answer 16

push ups and crunches

(in middle school volleyball also)

Answer 17

crunches, push ups and run a lot

Answer 18

try doing some things inside the house like moving things around so you can clean and burn calories. throw some rocks in your backyard around babysit some hyper kids without getting mad. and eat smailler portion of food.

Answer 19

Sit ups, push ups, running, walking, and some crunches

Answer 20

k

in most sports, core strength is important

get a medicine ball and lay in a sit up position

when you do your sit up motion, throw the ball against a wall

this will not make your muscles in your arms big but it will help build arm strength, which is what you want since you are a female

also

lay flat on your back with a medicine ball and throw it straight up in the air, like a chest pass in basketball, as high and hard as you can. do fifteen reps, with four sets

this also builds arm strength

now take the medicine ball, look at the ceilng, with the ball above your head, and toss the ball upwards repeatedly.

this will sort of simulate you setting a ball, which is good practice and if you do this you will get strength at this certain motion, so setting the ball in a game type situation will become easier and easier for you

you should do cardio to help your heart and since you said you wanted to lose weight

also it will increase your stamina and endurance

if you belong to a gym, use the weight machines. do very little weight with alot of reps.(20/25 maybe) this will tone the muscles that you are working.

do alot of leg work because for volleyball you have to be able to jump so that you can hit, spike the ball, and block.

work out often

that is a lot of the fitness aspect of it

now also, at home or wherever you want to, practice bumping, and volleying a volleyball.

just because you are in shape, you should still work on technique.

be confident but not cocky at your tryout

and for basketball at my school, like i'm pretty good but a kid better than me didn't make it because of attitude, so always have a good attitude.