Volleyball Coaching Info

Strength Training Part II

As discussed in Part I of this Strength Training article, strength training is essential for volleyball players to move up to a higher level of play. Any player can benefit from strength training, from a star outside hitter to a defensive specialist.

Part I gave an overview of strength training and weightlifting. Part II will give you applications for your athletes.

Important Muscle Groups & Exercises

Shoulders: Military press, flies, shoulder raise, shoulder rotation.

Triceps: Push ups, bench press, incline press, dips, tricep extensions.

Legs: Squats, leg extensions, leg curls, wall sits, lunges, step ups, leg presses.

Biceps: Curls, reverse curls, pull ups, pull downs, rows (strong biceps are not essential for volleyball, but they help to maintain good body balance).

Workouts Should Include

• Exercises for each important muscle group.
• 3 sets of 10 repetitions for each exercise.
• The first set should use approximately 50% of the athletes’ maximum lift.
• The second and third set should use approximately 75 - 80% of the athlete’s maximum lift.
• A good stretch after each exercise.

Sample Workout:

Monday -

Body Part Exercise Max 50% 75 - 80%

• Legs Squat 200 100 165
• Triceps Incline Bench 100 50 70
• Shoulders Front flies 25 10 15
• Biceps Pull downs 120 60 90
• Core Muscles Back Exten. 100 50 80
• Crunches 3 sets of 50

Each athlete will need to keep track of her repetitions so she will know to change her lifting weight. If she is able to do 10 reps for each set, she can add 5 - 10 lbs. However, if she cannot get 5 reps, the lifting weight should be lowered by 5 - 10 lbs.

Stretching is very important after lifting. You can actually benefit more by stretching after lifting because your muscles are tired and resist less. Stretching also helps remove lactic acid from the muscle and prevents cramping.

The body needs time to recover from heavy lifting, so taking a day off between workouts is important. Scheduling Monday, Wednesday, Friday workouts often works well.

Also, vary the workouts so the athletes have different exercises during the different days, but are still working all the main muscle groups each day. Encourage your players to do strength training and explain to them the benefits of lifting weights. They will benefit by having stronger, healthier bodies, and you will benefit by having stronger, healthier players.