What kind of exercises could i do at home to get into shape for volleyball?

Question

I need some exercises that would help me get more into shape fairly quickly and then keep me into shape after the season is over. Besides that, I dont have a gym membership or any weights at home, but i would like to be able to do most of this at home. (any hints on things to use would be helpful) I am a middle hitter, so I do jump a lot and do some back row defense too , but not much. Also I only have a few weeks before our season begins but I would like to be in better shape before we start conditioning as a team.

Answer 1

Cherry pix- Sit on your butt with your legs bent and crossed in front of you (legs do not touch the floor). Take a volleyball and with your arms take it to each side of you and touch the floor with it. Count "One, one, two, two, three, three...etc" and go to 40.

Foot throws- Lay flat on the ground. Have a partner stand with their legs on each side of your head. You hold their ankles and bring your feet up to them. They throw your legs back down to the ground, and you keep them from touching the floor. Do this 25 times.

Flutterkicks- Lay flat on the ground with your arms resting on each side of you. Keep only your legs up and without bending them kick. Do this for 40 seconds.

Upside down bridge- Lay on your stomach. Then lay your forearms in front of you (the whole arm up to your elbow) with your fists facing away from you. At your other end, the only thing holding you up is your toes. Your butt shouldn't be up in the air, it should be level with the rest of your body. Stay in this position for 40 seconds.

All of these exercises strengthen your core, wich is what you use in spiking and serving (along with your arms) and work great. They take about 7 minutes to do them all.

Hope I hepled!   =]

Answer 2

Run every day

Pushups

Situps

Pushups

Leglifts

Pushups

Russian Twists

Tabletops

Getting your core in shape is fundamental conditioning and strength no matter what sport you play.

Answer 3

you can run. but abb work like crunches and sit ups will help your hitting.

Answer 4

The plank will help your core a lot that's one of the main muscles u use in volleyball, here is a video that shows how to do the plank try to hold it for at least 1min. Hope i helped!!

http://youtube.com/watch?v=MHQmRINu4jU