In order to keep your players in shape during the off season or during the season, strength and conditioning is much needed.
To keep your players motivated during the summer is to get them involved in a summer strength camp. A two mile is a great way to encourage your players to stay inshape over the summer.
Volleyball Conditioning Drills
The conditioning drills in this video are just a few of many that volleyball players can perform to develop lower body strength while building the endurance needed to compete throughout the entire match. Follow this video and perform each drill 3-4 times resisted (with and 2-3 times un-resisted. The drills below should all be performed in a forward and backward motion. Moving backward challenges the athlete to stay focused and improve concentration while activating often neglected muscle groups and requiring the athlete to work in a multidirectional manor.
Spiderman Crawl
This drill works the entire body. As the Kinetic Bands aid to fire the muscles in the lower body, the arms, shoulders and back will be challenged simultaneously in the upper body. To perform this exercise, begin by assuming a push up position. Focus on even weight distribution throughout the entire body, keeping your back as flat as possible by engaging the core muscles. Continue focusing on weight distribution as the foot comes forward, extending the foot as far forward as possible escalating the strength and flexibility in the hip flexors.
Cross Over Push Ups
Ideal for building strength in the upper body, including shoulders, back, arms, and core while the Kinetic Bands are activating the Glutes and Hips. The leg cross over and lateral movement creates an additional dimension of strength by challenging the volleyball player to develop the aptitude necessary in order to hold their body weight off the ground throughout the entire exercise. The athlete will also generate supplemental balance and body control.
Duck Walk
Stay low and “in the resistance” during this exercise to fire the quads, glutes and hips. As you move forward, sit back in the glutes for the best results.
Side Lunge
Helps strengthen and stretch the hip flexors. Stay low and extend the foot attached to leg in the lunge position to the point where you feel the resistance. Focus on furthering the extension to work towards greater flexibility and range of motion.
Lacey Angello: KU volleyball Libero/DS
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