Volleyball Workout Circuit. The following volleyball workout program has many functional exercises including push ups pull ups handstand push ups dips one leg squats one leg deadlifts one leg back extensions and a few others that might be new for you. Then marie leads you through an at home through an intense total body strength workout including a warm up a lower body circuit and an upper body circuit.
A fast and controlled turnaround in pace can mean the difference between a pointed return or a ball knocked out of bounds so be sure to train with plyometrics or ballistics to increase your body s response time. The day 3 workout begins by activating the glutes core quads and hamstrings with glute bridges side planks and light core work. Plyometric exercises result in volleyball players jumping higher running faster and hitting harder.
Performing a low impact plyometric workout at the beginning of volleyball practice will help improve court quickness and explosive power.
Developing good volleyball strength begins in the weight room and it s important that your athletes are doing the right exercises that set a solid foundation. Art of coaching fitness editor marie zidek head volleyball coach at depaul university and a certified strength and conditioning specialist. Plyometric exercises result in volleyball players jumping higher running faster and hitting harder. Plyometric exercises are great way to improve agility and help athletes to change direction quickly.
