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Volleyball Training 101 - A Program For Successful Players!

Ever wonder what it takes to be successful volleyball player? It takes a lot of hard work and determination. Here's a detailed training plan to use for great success. Try it and gain respect from the other players!

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:

    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


    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

Off-Season #2: 2x A Week

Box Jump Box Jump Box Jump Box Jump
Box Jumps.

Pre-Season 5 Weeks Out: 2x A Week

In-Season Maintenance: 1-2x A Week


Chapter 4:


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.

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