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Special Endurance Drills: Weight Training
There are few top volleyball players, or sportsmen, who do not use weight training to improve their physical performance. The nature of the weight training programme for volleyball varies from country to
country. The emphasis is usually on improving the vertical jump and the training may involve the use of heavy weights and low repetitions, medium weights and macimum repetitions, or low weights with limited
repetitions at  amximum speed.
Exercises with weights should not be attempted unless the player has had guidance in how to use the weights or weight machines and the correct technique to be used, and assistance in
determining weight levels from a suitably qualified and experienced person. Training is designed to improve performance and not lead to injury.
Although most volleyballers think that the main physical requirement in volleyball is a good jump they ignore the fact that the jump only comes into play in smashing and blocking.
Every technique in volleyball depends on mid-body strength; a strong stomach and back. Balance and the maintenance of a good body position whilst performing a technique depends on
strength in the central part of the body.
Quick Checklist: Mid-body Training | Shoulders & Arms | Wrist
Mid-body Training
Sit-ups
When doing sit-ups it is important to isolate the hip flexors from the movement so that only the stomach muscles are being used. Place the calves on a bench and
move the hips and thighs forward until right angles are formed at both the knee and hip joints. Place the chin on the chest, contract the stomach muscles and lift the
shoulders off the ground. The exercise can be made harder by placing the hands to the side of the head — do not clasp them behind the head and pull forward or a neck injury may result.
To strengthen the side or oblique stomach muscles twist to bring the right elbow towards the left knee and vice versa each time.
Back Extension
Lie face down along a bench with the level with one end. Lean down until head touches the floor. Raise the u body back to the vertical position, and then lower to the ground.
Back Lifts
Hold a light barbell across the shoulders with the feet astride. Keeping the back straight and head up, bend forward at the waist until the back is parallel to the floor.
Return to the vertical position.
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Shoulders and Arms
Bent Arm Pullovers
In a standing or bench lying position hold a barbell with the weight behind the neck and elbows vertical. Extend the arms until they are straight and return.
Inclined Bench Press
On an inclined bench hold a bar at chest level. As you breathe out push the bar upwards and forwards.
Arm Pulls
Hold dumb-bells in both hands by the side. First extend them as far behind the body as possible and then pull them down and up in front of the body, replicating the arm
swing at take off for a smash.
Press Behind the Neck
Hold a barbell on the shoulders behind the neck. From this position extend the arms, hold and return.
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Wrist
- Using a wrist-rolling machine raise and lower a weight, rotating the wrists forwards and then backwards.
- In a sitting position hold a barbell with the forearms resting on the thighs. Raise and lower the weight using the wrists.
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More about......
Other weight training exercises suitable for volleyball players
Safety
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Building Cardiovascular & Muscular Endurance
