Volleyball is one of the most physically demanding sports out there. Volleyball emphasizes speed, agility, strength, and power. When it comes to improving your volleyball skills, it is important to have workouts in the comfort of your home to enhance your level of fitness. Different exercises that can improve your volleyball skills include agility, lower body exercises, upper body exercises, and core exercises.
Before any workout, it is important to warm up with cardio exercise.
Walking, jogging, and biking for several minutes can help your blood flow and stretch your muscles, increasing flexibility and enhancing muscle strength.
The number one rated agility exercise is jumping rope. Jumping rope allows your blood to flow throughout the body and improves your ability to move quickly. Jumping rope can be done by using both feet at the same time, single legs, and utilizing different speeds. Agility ladders are also an essential component of agility exercises in which you can do sidestep toe touches, lunges, hops, and jumps. Doing these exercises in circuits is the best way to strengthen your lower and upper body muscles and increase your cardiovascular health.
The best lower body workouts for volleyball include lunges, body squats, deadlifts, and wall sits.
Lunges strengthen your glutes, hamstrings, and quads. Lunges are performed by stretching your leg out in front of you and lowering into split stance. Body squats enhance the flexibility in your knees and hips and strengthen your leg muscles. Body squats are performed by bending at the knees and lowering towards the floor while keeping your knees over your ankles. Wall sits activate the hamstrings while wall sits exercise your quads. To do a wall sit, press your back flat against a wall and bend your knees until they reach a 90-degree angle and hold for as long as possible.
Upper body exercises include pushups, bicep curls, and burpees. Push-ups utilize multiple muscle groups and strengthen your arms, core, chest, and legs. To perform a push-up, start in plank position and bend your elbows, lowering your body to the ground and then push yourself back up. Bicep curls strengthen your wrists and arms which is essential for hitting in volleyball. They should be done with dumbbells by raising the way up to your shoulder and slowly lowering it back down. Finally, burpees work your core and engage the rest of your upper body muscles and are one of the most effective overall body exercises. Burpees consists of standing up, lowering to plank position, doing a push-up, and then jumping back up to your feet.
Core workouts are one of the most important exercises for volleyball players.
These exercises can include planks and crunches. Planks strengthen your arms, shoulders, legs, and back. Crunches work the abdominal in your body and can also help to strengthen your neck.
Although volleyball may be a physically demanding sport, there are many exercises that you can perform inside your own home to increase your cardiovascular health and improve your volleyball skills. By engaging in lower body exercises, upper body exercises, and core exercises as well as agility tests, you can become the best possible version of yourself and become a better volleyball player.