How Does a Volleyball Player Stay in Shape?
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Run for It
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Cardiovascular endurance is very important in the game of volleyball. During games, there are a lot of shifts in intensity. The endurance training of a volleyball player needs to correspond to those shifts for him to stay in shape. This is called sport-specific training. An example of this would be interval training, which entails doing a warm-up run, then alternating bouts of higher-intensity running with lower-intensity rest periods.
Control Power Output
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Another important aspect of staying in shape involves power. A volleyball player must be able to jump high and have power to spike a ball at the same time. This requires plyometric training, which is characterized by fast muscle contractions followed by explosive movements. Some examples of plyometric training are box jumps, leaping lunges, power skips, bounding, jumping rope and butt kicks. These exercises also work the calves, quads, glutes and hamstrings, which are all important in jumping.
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Stay Steady
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Balance also adds to the staying-in-shape regimen. If a volleyball player is off balance, he is not going to be able to perform optimally. This is especially seen with diving, volleying while backpedaling, and when landing after spiking and serving. After coming down from the air, the player needs to be able to regain her balance in a hurry to get into position for the next volley.
Go Straight to the Core
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The core is involved with almost every movement pattern in volleyball (and in everyday life, for that matter). Keeping the core strong is essential to staying in shape for volleyball. Exercises are done to focus on the upper abs, lower abs, obliques and lower back muscles. Basic exercises like planks and bridges are performed, but also others that are more functional. These require medicine balls, stability balls and balance boards. Some examples include seated twists, medicine-ball throws and lunges with side chops.
Stretch It Out
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If a volleyball player wants to stay in shape, he cannot neglect his flexibility. Maintaining flexibility will give the player better range of motion, allowing him to jump higher and reach farther. It will also reduce the chances of pulled muscles and connective-tissue damage, and will also help muscles recover faster.
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