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There is a difference between being in shape and being in volleyball shape. Volleyball is a game of speed, agility, strength, and power. The following workouts are all things that you can do from the comfort of your home, and they'll help you reach the needed level of fitness in no time.
Warm up with a cardio exercise, such as biking, jogging, or getting on a stair climber for 10 minutes. This will get your blood flowing and wake up your muscles. Then stretch, focusing on your shoulders, quadriceps, hip flexors, hamstrings, and calves.
Agility For Volleyball Players
Jump rope is an easy way to get a full-body workout -- it strengthens the lower- and upper-body muscles -- and it's a great cardiovascular exercise.
One minute: two feet
One minute: single leg (30 seconds per leg)
One minute: crossover
One minute: speed
Repeat this series three times.
Lower Body Exercises For Volleyball
Perform four sets of 20 repetitions (10 per leg)
Lunges strengthen the glutes, hips, hamstrings, and quads. They also require the activation of calf, abdominal, and back muscles in order to stabilize the body during the exercise.
To do a lunge, stand up straight and extend your left leg out in front of you, lowering down into a split stance. Bend your back knee until it almost touches the ground. Your front leg should be bent at a 90-degree angle, with your knee right above your ankle. Push yourself back up and out of the pose using your front leg. Switch legs and repeat.
Perform four sets of 10 reps
Squats require the use of the knees and hips. They target your back, glutes, hamstrings, and quads. There are many variations of squats. One of the simpler ones is to do a basic body weight squat.
To do this, stand evenly with your feet slightly wider than shoulder-width apart and cross your hands in front of your chest. Keeping your chest up, bend at the knees and lower toward the floor, stopping when you've reached the extent of your range of motion. Without letting your knees collapse in, push through your heels and extend your hips to stand up.
Romanian deadlift (RDL)
Perform four sets of eight per leg
Romanian deadlifts strengthen the glutes and hamstrings and increase flexibility and mobility in the hips, hamstrings, and lower back. To perform an RDL, hold a pair of dumbbells or a barbell, hinge at the hips with your knees slightly bent, pushing the hips back, while keeping your abs in and chest proud. At the bottom of this move, you should feel your hamstrings activate. Use the hamstrings and glutes to extend the hips and return to standing.
Perform three sets of 45 seconds
Wall sits strengthen your quads, hamstrings, and adductors. To do a wall sit, find a flat wall and press your back flat against it, then bend your knees until they reach a 90-degree angle, with your ankles directly under your knees. Hold for the entire 45 seconds.
Upper Body Exercises For Volleyball
Perform three sets of 10 repetitions
Push-ups are a compound exercise, meaning that they work multiple muscle groups at once. Push-ups strengthen your arms, core, chest, legs, and hips. To do a push-up, start in a plank position, then bend your elbows, lower your body to the ground, and push yourself back up. Engage your core to keep your body in a straight line as your lower down and push up.
Perform three sets of eight repetitions
Tricep dips work the muscles on the back of your upper arms, as well as the pectoralis minor. To do a tricep dip, stand with your back to a low, flat surface such as a table or a chair. Keeping your body off of the object, place your hands on either side of your body with fingers pointing forward. With your back flat and knees bent at 90 degrees, bend your arms and lower your body toward the ground, then push yourself back up, keeping your elbows tucked tight to your sides.
Perform three sets of 10 repetitions per arm
Bicep curls strengthen your deltoids, wrists, flexors, and biceps. To do a bicep curl, hold a dumbbell or kettlebell. Keeping the elbow tucked tight to your side, and raise the weight up to your shoulder. Slowly lower. You can do the same exercise with a band tied to a stable object.
Perform three sets of six repetitions
Burpees work your arms, chest, quads, glutes, hamstrings, and core. Begin standing up, then bend over until your hands touch the floor, and jump your feet back into a plank position. Hold the plank for a count, or do a push-up, and then jump your feet back to your hands and stand up. To make this harder, you can add a vertical jump after standing up.
Core Exercises For Volleyball
Perform two sets of 30 seconds each
Planks strengthen your arms, back, shoulders, glutes, and hamstrings. To do a plank, extend your feet behind you and and place your elbows under your shoulders, pushing against your arms and feet to lift your body up off the floor. Keep your back straight and hold.
Two sets of 30 seconds each
Russian twists work your obliques. To do a Russian twist, sit on the floor with your knees bent and feet flat on the ground. Lift your feet off the floor, bringing your knees toward your chest. Twist your torso from right to left, tapping your hands to the ground with each twist. You can make this exercise harder by holding a dumbbell, plate, or medicine ball.
Perform two sets of 45 repetitions
Crunches work the rectus abdominis, the midsection of your body. To do a crunch, lie flat on the ground, bend your knees to put your feet flat on the ground, put your hands behind your head, and contract your abs to curl up toward your knees. Don't pull on your neck -- only go as far as you can with the strength of your abs.
Perform two sets of 12 repetitions
Leg raises strengthen your interior hip flexors and lower abs. To do a leg raise, lay flat on the ground with your arms at your sides and bring your legs to hover six inches off the ground. Raise your legs up until they are 90 degrees from your torso, then slowly lower them back to a hover.
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