Working out for vball in the gym?

Question

my friend and i aregoing to start going to the gym 3 x a week to work out to get ready for club volleyball.

what do u suggest we do?

Answer 1

One of the most important things that usually gets left out in working out is stretching.  This should be done before and after each work out (if you run before you lift it should take place after the running (when the muscles are warm)).  Flexibility in muscles extremely increases the strength, power, range of motion, and prevents many injuries.  You should be stretching everyday even when you are not going to the gym to work out.  

In sports terms, the more flexible you are, the larger your muscles range of motion, therefor the more muscles you use during a skill, leading to more height/power/speed/control/everything.

For a specific work out including weights you should contact a trainer of some sorts.  I'm sure you already know for the most part what you should work on.  Leg's are huge. Calves, quads, and hamstrings.  In volleyball, triceps and shoulders are very important muscles.  One muscle that people usually don't think plays a big part in volleyball is the Abs.  And all of these people are greatly mistaken.  Your abs help you will control in every aspect of the game, serving, spiking you snap forward.  Passing, stabilizes your upper body, even when your lower body isn't.  Blocking, stabilizes upper body to hold and press even on hard hits.

If you would like a somewhat personalized work out, I can help you with that to the best of my ability.  It won't be perfect due to the fact of me not being there, but I will give you the knowledge that i have.    I am a certified Strength and Conditioning Coach.

Answer 2

do a lot of running

try to get somebody to throw the ball far and high and you try to track the ball and catch it

then do some suicides

another running drill would be when you lay stomach down and somebody throws the volleyball someplace far that has a wall and then you have to get the ball before it hits the wall

get some practice games in

stand in place and bump the ball to yourself in one spot

Answer 3

I would suggest that you find someone who really knows what you should do and watch your progress... such as a personal trainer.

Answer 4

squats

leg press

bench press

pushups

situps

plyrometric (jumping,jumping,jumping)

short sprints (for jumping and quicknesss)

long runs (mile-2 miles if you need to build wind or endurance for long matches)

it also doesnt hurt to work on your volleyball skills like approaches( doing them over and over  builds muscle memory and helps endurance)

stretching is also a good habit to get into.

|EDIT|

1. personal trainers are good, but that can also be quite expensive, and some people don't have the $ or dont want to spend it on a personal trainer.

rolling rhino- yes I am pretty sure that people are aware that your core (abs and lower back) is very important. They just don't know how to use it.

Answer 5

at least one mile run daily. Eat well, drink LOTS of water.

Squats and lunges would help you a lot too. Strengthen your thighs and calves.

Make sure you use weights on the leg press and do a realllly goood amount of reps on the leg press.