Improving skill sets for volleyball players demands attention to detail, finely tuned practice regimens and variety incorporated into your off-season program.

For example, receiving specialist’s reaction time, reflexes and lateral movement abilities differ from an outside hitter’s, so personal training will differ also.

All players need skills such as improvements in their vertical leap, hip flexibility, powerful glutes and rapid decision-making ability, but most tend to possess one or two weaknesses that need improvement.

The How To

On-the-court training is by far the most effective way to improve your skills and is also the most important form of training. But in my opinion, building strength in the gym is in addition an essential element in becoming a truly exceptional player. As you incorporate more advanced resistance training methods like supersetting key upper body muscles like the latissimus dorsi, you will experience an immediate change in velocity when performing spikes and roundhouse serves. Building a strong core will translate into better technique on the court, enhance a player’s execution and their ability to recover and return to position after a dive.

Imagine for a second the positioning of the anterior (front) and posterior (rear) delts while performing the following movements: a block, set or dig. During your resistance training, include light resistance bands and a variety of lighter weight, high intensity moves will allow you to make this movement when other players are starting to tire in the end. When a player who does not train their shoulder (delt) in order to improve their muscular endurance, these routine plays tend to result in miscues and inaccurate passes after fatigue sets in.

Cross Training

Assessing the weaknesses in your overall abilities or skill set in a major step is the right direction in becoming a better volleyball player. Regardless of anyone’s advice, at times you need to venture off the court to find alternative training methods to reach the next level. Many elite volleyball players like Misty May-Treanor and Kerri Walsh believe strongly in the benefits of cross training methods to improve their game and enhance athletic ability.

One of my favorite methods of improving explosive jumping ability is advanced plyometric training. Plyometric training techniques such as squat jumps, star jumps and box jumps will greatly improve your power off the ground while strengthening glutes and external obliques. If you’re an athlete that struggles with vertical explosiveness, take a different approach in improving your leaping ability by hitting the weight room for desired results. High repetitions on the leg press, calf extensions machine and glute kickback machines will help a player improve performance and endurance.

Functionality in your training regimen is the key to becoming a more complete player.  Take a stab at running sprints up the steps at a local stadium to increase your stamina and forward explosiveness; you will see immediate results in performance and flexibility.  Build your overall strength level, improve flexibility and attack your endurance training and you too will truly advance to an elite volleyball player.

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