Volleyball workout program

The Art of Coaching Volleyball. In this series, Marie Zidek shares the best volleyball exercises you can do at home to train the upper body, lower body, core and shoulders and improve stabilization. To complete these volleyball workouts at home, all you need is a small space try your living room, porch or backyard and something to hydrate with!

For a comprehensive 4-day plan of volleyball home workouts, check out the day-by-day breakdown below. Grab a coffee table or chair, a towel and some water, and let's get to work with this short but effective bodyweight strength and conditioning routine! After the warm-up, we'll move into a circuit with squats, push-ups, hurdle lunges, tricep dips, squat presses, single leg squats and prone supermans.

Perform each exercise for 1 minute, then rest for 20 seconds before moving onto the next exercise. After you complete the workout, take 5 to 10 minutes to stretch, roll and recover. We'll start with a dynamic warm-up consisting of a few plyometrics to lubricate the muscles, spike the heart rate and warm up the joints: hops, high knee drives, butt kickers, inchworms and hip openers.

Next, we'll work on a series of jumps using a surface to jump off of that will help teach your nervous system to absorb the load during jump landings. For these at-home volleyball exercises, use a small coffee table or surface to jump onto and jump off of. We'll end with some deep stretches to open up the hips and create better mobility. The following volleyball workout program has many functional exercises including push-ups, pull-ups, handstand push-ups, dips, one leg squats, one leg deadlifts, one leg back extensions, and a few others that might be new for you.

The order of strength exercises is not so important. Your heart will be pumping and you should be sweating harder than any traditional cardio workout. If you enjoyed these tips and would like to keep it close to you at any time, just save this pin to your Pinterest Volleyball Training Board. 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.