Volleyball Sport Specific Trainings

Sport Specific Skills

Sport Specific Skill#1: Hand Eye Coordination Variations

  • Small Ball Dribble: Get a small ball like a tennis ball and dribble it like you would a basketball. (You can start with a bigger ball then switch to a smaller size once that ball gets easy)
  • Wall Ball Bounce: With the same small ball from the first exercise toss a ball at a wall underhand and try to catch it with just one hand.
  • Balloon keep-up: Blow up a balloon and try to keep it up in the air as long as possible

Sport Specific Skill#2: Serve

You can practice servings in your backyard or driveway. You can also substitute a ball with a balloon to practice indoors.

  • To start practice just tossing the ball up in the air. Once you get comfortable practice actually hitting the ball
  • Practice placing the serve in the specific spot
  • Make a workout out of it. Serve the ball from one end of your yard to another or from one end of the driveway to the other. After hitting the ball sprint or run after it. Walk the ball back to spot where you started and repeat.
  • If you have a brick or concrete wall you can practice hitting or serving against a wall.

Sport Specific Skill #3: Bumps & Sets

You can also practice your bumps and sets outside!

  • Practice bumping the volleyball to yourself
  • Practice setting the volleyball to yourself
  • Alternate between bumping and setting the volleyball to yourself
  • Use a wall. Use a wall to bump the volleyball against and try to get a rally going, adding in a set every now and again.

Sport Specific Exercises

Check out these sport specific exercises that will also improve your performance next time your back on the court!

Sport Specific Exercise#1: Squats 

Although volleyball players use their hands to set, bump and serve, its important to remember to have strong legs. Strengthening your legs can help with explosive power which allows you to be able to jump higher and quicker.

  • Start by standing with your feet about the width of your shoulders. Start by pushing your hips back then begin to lower yourself by bending your knees (imagine you are sitting in a chair). Your weight should be on your heels NOT on your toes meaning your heels shouldnt come off the ground. Once you lower yourself pause then push into the ground and return to the standing position.
  • Modifications: If you dont feel confident or comfortable with a squat, use a chair for support. Squat/(sit) to the chair.
  • Modification: Hip Bridge! Laying on your back with your feet on the ground and knees bent. Press your hips into the air. Hold for a second then lower back down to the ground.
  • Complete 10 of them and repeat 1-3 rounds

Sport Specific Exercise #2: Plank

Having a strong core is important to any athlete. Our core helps stabilize us which ultimately helps us balance.

  • Start by placing your elbows/ forearms on the floors. Step your feet out behind you creating a straight line with your body.
  • Tip: Make sure your hips dont sink to the ground and arent pushed up to high in the air.
  • Modification: Drop your knees to the ground for a knee plank.
  • Hold for 20-45 seconds and repeat 1-3 times

Sport Specific Exercise #3: Lateral Shuffle

Agility is important in volleyball players. Having agility will help you move side to side to get to the volleyball quicker. Once simple exercise is lateral shuffle.  Place two cones anywhere from 5 -10 steps apart from each other. If you dont have cones you can use anything else to mark the spots, like a shoe.

  • Start at one cone or place marker. The other cone or place marker should be to your side (you shouldnt be looking straight at it). Bend your knees and push your hips back like you are about to do a squat. Shuffle from one side to the other. When you hit the opposite place marker dont turn, face the same way and shuffle back.
  • Complete for 10-30 seconds and repeat 1-3 rounds

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