What kind of exercises are great for volleyball conditioning?

Question

I need some exercises and workouts that I can do (at home, preferably) to really get myself really ready for volleyball season (I'm a hitter, but I do a good amount of back row defense work too).

Answer 1

lunges, push-ups (if you put your body, from the waiste down, on your bed or couch, it will work the shoulders and the top half of your arm), curls (u can us cans or waterbottles if you don't have weights), shoulder presses, flys...

if u don't know what any of these are, google it!

Answer 2

There are a number of things you can do to improve your athletic ability.

1. Jump Training

  - Its a specialized training that is aimed at improveing your vertical and horizontal jumping ranges. As a hitter you will need to be able to get yourself in the air. Jumps include reps of: Tuck Jumps, Squat Jumps, Burpees, Cone Jumps *side to side*, Cone Jumps *forward and back*, Bounding, High Knee Skips, and Dot drills.

2. Weight Training

- If you have at home weights thats great, if not you can use things from around the house. I.e. Fill empty milk jugs with water and use as weights.

3. Speed Training

- Make sure you will be able to keep up once volleyball starts again. Do a series of speed work outs.

*Recommended*

-Do a 60 foot sprint.

-Do a 60 foot Butt-kicker.

-Do a 60 foot sprint.

-Do a 60 foot High Knee run.

-Do a 60 foot sprint.

-Do a 60 foot Grapevine.

-Do a 60 foot sprint.

-Do a 60 foot High Knee Skip.

-Do a 60 foot sprint.

-Do a 60 foot Backwards run.

-Do a 60 foot sprint.

-Do a 60 foot lunges.

-Do a 60 foot sprint.

Do these back to back with no break going full speed. Now stop and take a break. Do once or twice more depending on the shape you are in.

4. Endurance Training

- The worst thing you can do is run out of juice half way through the match. Go for a jog everyday for at least 20 minutes. Or swim laps for at least 20 minutes.

Answer 3

lunges push ups sit ups weights jumping stairs ladders running squats biceps and triceps exercises

Answer 4

Well I have to say that this year was a very hard year for me because of the conditioning that we had to do. We ran a mile (20) laps around our gym and we had a partner one of us would run 5 laps while the other did a mixture of squats push-ups, lunges, wall sits frog jumps, anything that would still keep ur heart rate up then once the 1st partner finish their 5 laps they would do the mixture of the activities while the other one ran the 5 laps until we had a a complete mile done. Another thing that we did was some Tae-Bo it was extremely fun and it kept us in shape. We also did a video called the Firm it was used to tone muscles. hope this hleps!

Answer 5

stretching, pushups [if your a girl the pushups is different you have to kneel and put the feet up a little then do pushups but for boys they have to do the normal one], curl ups, lunges, jogging for footwork..

Answer 6

core is most important .

do a lot of squats, sit-ups, 10-20-30's, push-ups.

by the way, 10-20-30's are when you jog for 10 seconds, then sprint for 10, jog for 20, sprint for 20, jog for 30, sprint for 30.

its really really good to get into shape.

good luck! =]

Answer 7

Volleyball, my favortie sport.

My coach always conditioned us, squats are good, expessially for you in back row defence because your always int he possition. also hitting the ball up in the air to your self is good for back row also. try to get to at least a hundred with out the ball hitting the ground.

Answer 8

work on ur core: situps, pushups, etc. ur core controls all ur body movements. also, work on having quick feet (use a ladder or do some simple back-and-forth movements)