Volleyball Weight Training Program Tips
Are you getting the most out of your volleyball weight training program? What if you could increase your vertical jump by 6 inches? What if you had a more powerful spike that was almost impossible to defend?
If properly designed, your volleyball weight training program can boost your game play. It should not only build important
fitness components.
Your weightlifting skills should transfer well to game skills, plus help you prevent common injuries.
Volleyball demands repeated short bouts of explosive activity. Most skills are open skills, so players have to react off specific game cues (e.g., blocking a spike) and move quickly in any direction.
The game requires substantial
speed and agility,
as well as
muscular power.
The more explosive you are and the more quickly you can react, the more you'll improve jumping, spiking, and blocking, as well as quick repositioning so you're ready for the next play.
Olympic lifting variations
closely match the demands of the game. Combined with other strength building lifts, players can dramatically boost their level of play by including these exercises, provided they have proper instruction on lifting technique.
A combination of explosive and strength building exercises offers a number of advantages:
*The multi-joint movement sequences for improved
body coordination.
*Improving vertical jumping ability due to the high level of transfer of learning and training.
*The rapid foot repositioning executed during Olympic lifting variations improves the similar movements on the court.
*Fewer lifts are needed, saving workout time.
*The overhead lifts promote rotator cuff strength, stability, and flexibility while promote muscle balancing. This helps players block over the net with greater penetration while helping prevent tendinopathy and injuries from nerve compression (i.e., subscapular neuropathy) caused by repetitive
overhead skills.
*The hands, wrists, and forearms are strengthened without performing additional exercises, improving spiking, blocking, and serving while preventing injuries.
*More than 14% of playing injuries affect the back. These lifts, combined with
core strength exercises,
stabilize and strengthen
the trunk. Roman chair situps, back hyperextensions, and a battery of exercises that involve trunk rotation and lateral flexion (side bending) supplement the effects of the Olympic lifts,
squat,
and straight leg dead lifts.
Additional
arm exercises for women
can supplement or substitute for Olympic lifting exercises, depending upon athletes' access to qualified coaching in these lifts, as well as personal training goals.
Incorporating these lift into the total volleyball training program is especially important for women, since we tend to be more vulnerable to injuries than men. Injuries may be reduced or eliminated using these and other exercises. For sample programs, see
Volleyball Weight Training Program Sample
Care must be taken to provide excellent guidance and supervision as athletes learn and perform these volleyball weight training exercises. Poor technique can compromise the advantages of using these exercises---particularly the Olympic lifting variations.
Related Volleyball Training Products
e-Training for Volleyball is a personalized online volleyball training program. It includes workouts, exercises, meal plans, articles, and much more. A great training resource that provides a solid basic training program regimen.
Sport-Specific Training Membership Volleyball is a comprehensive source of in-depth sports performance enhancement information, including over 5,370 pages of cutting-edge sports training programs and articles, animated exercise images, and much more.
Jump Experts is an excellent source for developing your vertical jump. Thirteen professional trainers contributed their words of wisdom from experience.
Related articles:
Volleyball Weight Training Exercises
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Sources:
www.strength-and-power-for-volleyball.com. (2008). Volleyball drills. Retrieved December 14, 2008, from http://www.strength-and-power-for-volleyball.com/volleyball-drills.html
www.volleyball.com. (2008). Common volleyball injuries. Retrieved December 14, 2008, from http://www.volleyball.com/sports_injuries.aspx
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