Redline Athletics volleyball clinics help players work on vertical jumps, footwork, speed, reaction time, core strength for better body control, and upper body strength for increased power.
But staying game-ready doesn’t always have to happen at the gym, and there are ways to keep your body in peak serving and spiking shape that don’t require time on the court. The key is to stay focused on volleyball’s unique demands.
Aerobic vs. Anaerobic Conditioning: What’s the Difference?
Long-distance athletes tend to focus on aerobic conditioning, or the kind of cardiovascular stamina you need for running, swimming, or biking. Anaerobic conditioning, which allows for short bursts of energy and fast reactions, is a volleyball player’s best friend.
High-intensity interval training (HIIT) is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. HIIT workouts are an excellent way to increase cardio capacity while conditioning your body for the stop-and-start rhythm of a volleyball game.
Here are a few ideas for HIIT workouts that are great for building strength, control, and balance, all of which are essential for volleyball –– especially on a sandy court.
On a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, even pace for 2 to 4 minutes. Repeat for 15 to 30 minutes.
After a warm-up jog, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for 1 to 2 minutes. Repeat for 10 to 20 minutes.
Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat for 10 to 20 minutes.
These exercises will get you started, but you can customize your routine based on your own preferences.
Work On Your Jumps
Volleyball requires lots of jumping, and jumping can take a toll on ankles, knees, and hips. Help prevent injuries by conditioning your body for explosive speed and lightning-quick reaction times. Plyometric exercises train your muscles to exert the greatest amount of force in the shortest amount of time, which helps you hustle faster on the court and jump higher at the net.
Proper form and technique are crucial here. Talk to a Redline Athletics coach today about designing a volleyball-specific training program that works for your age and abilities. Volleyball clinic offerings vary by location, so reach out to your local Redline Athletics facility to confirm availability.