I want to know how i can get in good shape for volleyball. I want specific workouts that i can do or a whole workout.I want to really tone up and get in shape and all that good stuff.I have a gym membership and acess to a pool.Please put in list form. Thanks!
Oh yeah I want to increase my vertical alot also..and does too much distance running really hurt your vertical?
2007-02-03 07:08:51 · 8 answers · asked by vball4eva_2010 1 in Sports ➔ Volleyball
Just how fast do you need to get in shape? If you're crammed for time, the best way to get into volleyball shape is to play volleyball. If you have a few months to get into shape you can:
1) Do sprints. Running long distance trains your slow twitch muscles, which are not used very often in volleyball. Short sprints, like 30-60 feet (or 10-20 yards on a football field) are perfect.
2) Work on jumping. Jump rope, jump on boxes, jump up stairs. Work on jumping to increase your vertical.
3) Life weights. If you do not have a spotter or someone who is trained to watch you and make sure you are doing the lifts properly, do body weight lifts, like push-ups, lunges, and squats, and machine weights to help you get stronger.
4) The best thing to do in the pool is running and jumping. The weight will add resistance and will help you get faster and jump higher. Swimming laps won't actually help you with volleyball b/c the swimming motion is much much slower than the arm swings you will use in volleyball. Swimming also works you aerobically (uses oxygen), while volleyball is an anaerobic sport (quick, fast spurts that don't use oxygen).
2007-02-03 20:29:10 · answer #1 · answered by Me 4 · 1⤊ 0⤋
I was on my school volleyball team last year, and here is what I did.
1 DO NOT DRINK ANY POP!!!!
2 Swim Laps
3 Run Laps
4 Ride bike
5 Dance
6 push ups
7 Gymnastic bars: push yourself up!
2007-02-03 09:29:14 · answer #2 · answered by Anonymous · 0⤊ 0⤋
You need to put yourself on a speed-strength-agility program. While the pool is an excellent source of cardio, it doesn´t really deal with sport specifics. I would much rather be working out, doing volleyball related excercises myself...helps with the mental aspect as well..but then again, when you work out it´s nice to have a change of scenery from time to time.
You need to do sprints, getting used to fast start ups...for short distances. You are correct in not running long distances. It elongates your muscles and they lose their quick twitch reflex.
Strength needs to be done with a speed type lifting program...you need to me sure to work especially on your core area (abdominals) and securing your arms and shoulders.
Agility means doing footwork....meaning ladders, line hops etc.
If you are interestd in further detail, please don´t hesitate to email. Good luck!
2007-02-04 03:57:58 · answer #3 · answered by Future Mrs. Beasley 3 · 0⤊ 0⤋
You need to start running now. Do some sprints,running some stairs or bleachers. You need to work your arms also ,hand weight are a good start. If your doesn't have weight use water bottles. Jump rope and running ladder. Practice,practice and hard practice.
2016-05-23 23:56:04 · answer #4 · answered by Anonymous · 0⤊ 0⤋
Sucides(Running 10 feet and back, 15 and back so on till 25...)-Good for your practice at running and stopping.
Basketball-Fun practice on vertical
Long jump/high jump- Good for vertical
2007-02-03 17:12:28 · answer #5 · answered by Anonymous · 0⤊ 0⤋
1. swim it good for the lungs
2. lots of stairs workout u need for jumping
3. biking for lungs and jumping
4. running and sideways movements
5. calf's workout fro quick jumps
2007-02-03 10:47:15 · answer #6 · answered by jett 3 · 0⤊ 0⤋
1. do a fast but short run. u need 2 run fast but also stop fast
2.lift weights.
3.jump some
that should be it
2007-02-03 11:11:20 · answer #7 · answered by in luv 2 · 0⤊ 0⤋
i dont know but i love volleyball!!!!!!!!!!!!!!! heart heart heart!
2007-02-03 10:45:48 · answer #8 · answered by Anonymous · 1⤊ 0⤋