Volleyball is a year around sport, but with the summer months upon us, the popularity of the beach game increases. Beach volleyball, as well as indoor volleyball, is a dynamic sport that calls for speed, agility, strength and balance. Volleyball, like other sports, is enhanced when a player is in the proper shape. Volleyball is a full-body workout, but it has most of its emphasis on the legs, shoulder and core. The following are simple, yet dynamic exercises that will help an athlete become a better volleyball player not only indoors, but also on the beach.
(To add more exercises to your workout, read Full-Body Dumbbell Workouts At Home Or At The Gym.)
An explosive jump is extremely important in volleyball, especially between hitting, jump serving and blocking. Broad jumps will help with all three of these skills.
This exercise can be done in 6 sets with 10 forward broad jumps in each set.
The core (mid-section of the body) benefits every skill on the court. A strong core will result in a better ability to perform skills such as passing, attacking and blocking.
At the end of the selected time, they should feel slightly uncomfortable but still be able to have proper form. If the form diminishes because of fatigue, the athlete should decrease the time and increase the repetitions. Also to make planks harder, increase the time or use one foot to support the body instead of two.
Shoulder injuries are quite common in volleyball because of the constant overhead arm swings that takes place when attacking the ball. A way to stop painful injuries from occurring is to strengthen the shoulder. Lateral shoulder lift to press is a complete shoulder workout that can help strengthen shoulders in order to prevent injuries. This exercise should be done with low weight and high repetitions. Dumbbells are preferred, but soup cans could also be used as a substitute.
The quality of repetitions is important, make sure to not to rush through this exercise. Keep a consistent slow motion for maximum results. Start with three sets of ten repetitions.
In volleyball, agility is a key component when transitioning from defense to offense and skill to skill. An exercise that can help with agility is ski jumps.
To add to this exercise, go forwards then backwards or also jump on one foot. Begin with six sets of fifteen yard ski jumps.
Burpees are a full body workout that includes legs, core, arms and chest muscles. A Burpee should be done in one continuous motion and one should avoid stopping and starting during this move. Five sets of ten repetitions is a good number to start at.
This is one Burpee. Feel free to increase repetitions if the workout becomes too easy.
These five exercises can all be done at home, with no need to get a fancy gym membership. The five exercises tackle legs, shoulders, core and agility, which will improve the movement and strength of each player that implements these exercises.
(For tips on setting up a gym at home, read Essential Home Gym Exercise Equipment.)