A new course is available at Weik University on training for volleyball. Those interested in sitting through an easy course, no need to look any farther because class has just begun.

Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym and on the court/sand.

Chapter 1

Ever wonder what it takes to be successful volleyball player? It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin your chances of ever making a career out of the sport. This article will give you some insight on everything you need to know about training for volleyball.

Physiological Aspect

  • To play a successful game, a volleyball player needs endurance.
  • Muscle hypertrophy is not a huge factor in the game as compared to overall speed and agility.

Chapter 2

Injury Prevention

Everyone knows that along with success come a couple road blocks. Injuries unfortunately aren't something that we plan for, but we can at least help prevent some injuries from happening.

Most Common Sites For Injury

  • Back
  • Shoulder
  • Elbow
  • Wrist
  • Ankle
  • Knee

Keys To Preventing Injuries

  • Warm-up/Cool-down
  • Flexibility
  • Strength training
  • Aerobic training
  • Anaerobic training
  • Sport biomechanics
  • Treatment of each muscle injury

If Injuries Occur Use The RICE Method To Treat

  • Rest
  • Ice
  • Compress
  • Elevate

Chapter 3: The Workout

Warm-Up

Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. Do this each day before the workout begins.

  • Slow jog or low-intensity stationary cycling

Workout Program

Off-Season 1: 3x A Week

  • Dumbbell Squat: 3 sets of 15 reps
  • Dumbbell Alternating Bench Press: 3 sets of 15 reps
  • Straight Arm Pulldowns: 3 sets of 15 reps
  • Dumbbell Front Raises: 3 sets of 15 reps
  • Reverse Flyes: 3 sets of 15 reps
  • Overhead Tricep Extensions: 3 sets of 15 reps
  • Dumbbell Bicep Curls: 3 sets of 15 reps
  • Jackknife Crunches: 3 sets of 20 reps
  • Oblique Crunches: 3 sets of 20 reps
  • External Rotation: 3 sets of 15 reps

Click Here For A Printable Log Of Off-Season #1: 3x A Week.

Off-Season 2: 2x A Week

  • Dumbbell Lunge: 4 sets of 12 reps
  • Hip Bridges: 4 sets of 12 reps
  • Dumbbell Chest Flye: 4 sets of 12 reps
  • Dumbbell Pullovers: 4 sets of 12 reps
  • Dumbbell Lateral Raises: 4 sets of 12 reps
  • Preacher Curls: 4 sets of 12 reps
  • Tricep Pushdowns: 4 sets of 12 reps
  • Crunches on Stability Ball: 3 sets of 20 reps
  • Box Jumps: 3 sets of 10 reps

Click Here For A Printable Log Of Off-Season #2: 2x A Week.

Pre-Season 5 Weeks Out: 2x A Week

  • Bench Press: 3 sets of 8 reps
  • Lat Pulldowns: 3 sets of 8 reps
  • Dumbbell Shoulder Press: 3 sets of 8 reps
  • Dumbbell Overhead Tricep Extensions: 3 sets of 8 reps
  • Crunches on Stability Ball: 3 sets of 15 reps
  • Jackknife Crunches: 3 sets of 20 reps
  • Jump Squat: 3 sets of 10 reps

Click Here For A Printable Log Of Pre-Season 5 Weeks Out: 2x A Week.

In-Season Maintenance: 1-2x A Week

  • Lunges: 2 sets of 12 reps
  • Lying Hamstring Curls: 2 sets of 12 reps
  • Dumbbell Chest Press: 2 sets of 12 reps
  • Dumbbell Pullovers: 2 sets of 12 reps
  • Dumbbell Front Raises: 2 sets of 12 reps
  • Reverse Flyes: 2 sets of 12 reps

Click Here For A Printable Log Of In-Season Maintenance: 1-2x A Week.

Stretching

Chapter 4: Conclusion

It is important throughout your training to continue to work on your game. Certain aspects of your game will change as you get stronger in the gym. You will find your upper body getting stronger and you are able to hit the volleyball faster and harder.

You will also notice that you are jumping higher than you previously could due to increasing your power in the gym. One thing that shouldn't change (unless you get sloppy) is your biomechanics. You will have the same form on your bump/set/spike/serve as you did previously.

Continue to play even during the off-season. It will keep your mind fresh and you can continue to work on aspects of the game that you lacked the previous season. Also, playing is a great form of cardio and allows the time to pass quickly. Before you know it you will have done a few hours of cardio without even realizing it.

Stick with it and never give up. Success comes with hard work. If perfection came easy then everyone would be the same. What sets you apart from everyone else? Never be outworked. Give yourself every opportunity to be great. Train hard and work hard.

About the Author

Matt Weik, CSCS

Matt Weik, CSCS

Matt graduated from Penn State with a degree in Kinesiology. He is a fitness expert, strength and conditioning specialist, and sports nutritionist.

View all articles by this author