Staying active and in shape is vital for every volleyball player, whether you’re training for the next season or have leisure away from the court. Marie Zidek offers the greatest volleyball exercises you can perform at home to train the upper body, lower body, core, and shoulders, as well as increase stability, in this series. All you need to accomplish these volleyball exercises at home is a modest place and something to drink! Here is a full body volleyball workout.
Day 1: Bodyweight strength and conditioning
Grab a chair or a coffee table, a towel, and some water, and let’s get started with this quick yet powerful bodyweight strength and conditioning workout! Let’s start with a dynamic warmup that includes squats, hip bridges, knee hugs, planks, and jumping jacks.
How to do this
Following the warm-up, we’ll go through a circuit of squats, push-ups, hurdle lunges, tricep dips, squat presses, single leg squats, and prone supermans. Perform each exercise for one minute, then rest for 20 seconds before on to the next. Take 5 to 10 minutes after the workout to stretch, roll, and recuperate.
Day 2 focuses on jumping, stability, and agility
Day 2 in full body volleyball workout is for jumping and agility. We’ll begin with a dynamic warm-up of plyometrics to lubricate the muscles, increase heart rate, and warm up the joints: hops, high knee drives, butt kickers, inchworms, and hip openers. Following that, we’ll work on a series of leaps utilising a surface to jump off of, which will educate your nervous system to absorb the force during jump landings.
Use a small table
Use a small coffee table or platform to jump onto and off of for these at-home volleyball exercises. Jump downs, single leg over-and-back leaps, split jumps, skier jumps, block jumps, and burpees to block jumps will be performed.
We’ll finish with some deep stretches to free up the hips and improve mobility. Don’t forget to cool down! Taking the time to execute adequate rehabilitation is sometimes the most difficult aspect, and deep stretching is a terrific technique to help the body recover from high-impact work.
Day 3: Strengthening the whole body
A volleyball player’s health depends on having a strong lower body, particularly in the glutes, hamstrings, and quadriceps. With glute bridges, side planks, and mild core exercises, this workout will target the glutes, core, quadriceps, and hamstrings. We’ll next move on to lower body strength exercises including overhead squats, lunges, kettlebell swings (but with a backpack full of books! ), and single arm squat presses.
Upper body workout
Finally, we’ll train the upper body and core using a book-filled backpack as our weight. V-ups, weighted push-ups, bent-over rows, and mountain climbers will be performed. This workout will leave you sweaty, focused, and exhausted.
Day 4: Conditioning and agility
Day 2 in full body volleyball workout is for conditioning. By imitating several of volleyball’s rapid footwork patterns, this at-home volleyball training enhances dynamic fitness and agility. To warm up the body, we’ll start with a dynamic warmup that incorporates knee mobility, mild conditioning, and strength.
Warmup exercises may be performed with any object weighing between 10 and 30 pounds. After a few deep stretches and core exercises, we’ll move on to agility activities. High skips, rapid skips, lateral quick hops, single leg hops, jumping sequences, and shuffling sequences are examples. Try to imagine yourself mimicking approach and blocking motions throughout the agility workouts. To enhance your form, be light on your toes and picture blocking and attacking during the moves.
Tips for enhance your full body volleyball workout
Enhance your physical fitness
Sprint running at your full speed for 40-50 yards for 15 minutes with a 30-second rest helps you develop your physical stamina and endurance. Some of the regular routines for volleyball players that can develop your muscular strength for serving, returning, and playing to your best potential include dumbbell snatch, and overhead-triceps, and single-head-RDL, or dumbbell-squat, or shoulder and leg stretches, and overhead press.
It is critical to align your right and left feet with your body’s centre of gravity. Learn how to maintain a balanced posture when serving. The other important characteristics are foot direction and spacing, target concentration, arm swing, ball tossing angle, air resistance calculation (if any), and angle of serve. Serving varieties like as underhand, floater, jump, and topspin may all be practised to strengthen the “ace” serve.