Volleyball

Volleyball Strength Workout

Share

Volleyball is a dynamic game that requires players to be fast on their feet. Players have to be able to quickly shift into various position/s, make quick movements in any direction quickly and reach the ball. Volleyball strength workouts focus on power development and maintaining safe positions when exploding through the plays. Many players include resistance training exercises in their training programs to maximize power and set a solid foundation.

Volleyball Strength Workout

A well-rounded volleyball workout will help players strengthen and maintain optimal body health.

Good Mornings

  • This exercise is ideal for gluteal strength, hamstring strength, and improving vertical jumps.
  • It is recommended to do three sets of 10 reps.

Single-Leg Roman Dead Lift to Overhead Press

  • This volleyball workout works the hamstrings and glutes.
  • Helps improve balance and increases jump strength.
  • It is recommended to do three sets of 10 reps.

Lunge With a Twist

  • This volleyball strength workout builds up the legs and stabilizes the ankles to reduce the risk of injury.
  • It also helps with single-leg jumps.
  • It is recommended to do three sets of 16 reps, 8 left – 8 right.

Dumbbell Snatch

  • The dumbbell snatch helps with jumping mechanics’ power development and improves explosiveness.
  • It is recommended to do three sets of 8 reps.

Bicep Curl to Overhead Press

  • This exercise helps prevent shoulder injuries.
  • Attackers develop secondary muscles that strengthen spiking.
  • It is recommended to do three sets of 8 reps.

Medicine Ball Throw Down

  • Another recommended resistance training exercise that can be done is medicine ball throwdowns.
  • The object is to throw a medicine ball down forcefully; the ball bounces, catch and repeat.
  • It is recommended to do two-four sets of 6-10 reps.

Band Reverse Lunge to Overhead Press

  • A recommended exercise that can be done with a resistance band.
  • The exercise does not require a lot of space, so it can be done almost anywhere.
  • It is recommended to do two-three sets of  10-15 reps.

It is recommended to consult a professional trainer that can create a diverse fitness program to make exercising/training/working out much more enjoyable.


Body Composition


How Aerobic and Resistance Training Interact

The body adjusts differently to various types of exercise. Aerobic and resistance training each tells the body to adapt in different ways. Both are important for healthy body composition, and when done in combination, it is known as concurrent training. Aerobic is best for losing fat, resistance training builds muscle that keeps the body functioning throughout the day. However, molecular mechanisms involved in aerobic and resistance adaptations can interfere with each other if not appropriately planned. Two steps to minimize any possible interference and maximize aerobic/resistance benefits:

Nutrition

  • Adequate protein intake is vital for muscular adaptation from resistance training.
  • It stimulates muscle protein synthesis after concurrent training.
  • After workout sessions, consume at least 25g of high-quality protein to achieve strength and hypertrophy improvements.

Recovery

  • When doing both aerobic and resistance training on the same day, maximize recovery time between the sessions.
  • Strength and aerobic fitness gains are low when the two are separated by 6 hours or less.
  • Twenty-four hours between sessions is the recommended time, especially if the priority is on endurance.
References

Camera, Donny M et al. “Protein ingestion increases myofibrillar protein synthesis after concurrent exercise.” Medicine and science in sports and exercise vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390

Cools, Ann M et al. “Prevention of shoulder injuries in overhead athletes: a science-based approach.” Brazilian journal of physical therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. “Training strategy of explosive strength in young female volleyball players.” Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004

Ramirez-Campillo, Rodrigo et al. “Effects of Plyometric Jump Training on Vertical Jump Height of Volleyball Players: A Systematic Review with Meta-Analysis of Randomized-Controlled Trial.” Journal of sports science & medicine vol. 19,3 489-499. 13 Aug. 2020

Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Silva, Ana Filipa et al. “The Effect of Plyometric Training in Volleyball Players: A Systematic Review.” International journal of environmental research and public health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960

Villareal, Dennis T et al. “Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults.” The New England journal of medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338

Post Disclaimer

Professional Scope of Practice *

The information herein on "Volleyball Strength Workout" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Myofascial Pain Syndrome Affecting The Supinator Muscles

Introduction The elbows and the forearms have a casual relationship with each other as they… Read More

October 4, 2022

Thoracic Herniated Disc Chiropractor

Middle back pain is usually caused by unhealthy posture, improper lifting or twisting, and minor… Read More

October 3, 2022

Trigger Points Affecting The Fingers

Introduction The fingers are in a close relationship with the hands and the body. Each… Read More

October 3, 2022

Staying Active With Sciatica

Sciatica is one of the most common injuries, with as many as 40% of individuals… Read More

September 30, 2022

Trigger Point Affecting The Hands & Wrist

Introduction The forearms have a casual relationship with the hands and the wrist as they… Read More

September 30, 2022

Headache Chiropractor

Headaches are a common condition that most experience and can differ greatly regarding type, severity,… Read More

September 29, 2022