Conditioning

Best Jump Rope and Exercises

What is the best jump rope? That is the purpose of this page is to show you how to get the most of out of this piece of training equipment. What good is training equipment without some exercises to go with it?

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This is one of the best jump ropes I have seen at a very reasonable price. I like it for a number of reasons.

Best Jump RopeFirst of all, it is very durable and will work for a long time. It is durable because of the padding on the rope at the bottom, and the way the ball bearings rotate the rope on the handles. If you mostly jump rope on concrete, this will last a long time.

I also really like this particular jump rope because of the ability it has to add or remove the weights to the handles.  This allows you to combine a little resistance with your cardiovascular workout for added benefit.

The rope is also adjustable based on your height and needs. That makes this a jump rope that any volleyball player of any age or size can use.

It is a great jump rope at a very attractive price. If you would like to pick one up, you can get one here at Amazon.com: All Pro Weight Adjustable Jump Rope

Jump Rope Exercises

What good would the best jump rope be without some exercises to go with it?

I love jumping rope because it is a total body workout that develops your cardiovascular system as well. With all of the new training equipment that has been developed over the years, this piece of equipment has somewhat been lost over time. This is one of those pieces of training equipment that has stood the test of time for good reason.

Jumping rope is one way that you can greatly increase your vertical jump. One of the best ways to exercise with a jump rope to increase your jumping ability is to jump so that your toes only touch the ground as you jump and land. If you keep your heels off the ground the entire time, it puts emphasis on your calves to increase your jumping ability.

Another thing that jump ropes are very good for would be to increase agility and foot speed. For this, I like to take the weights out of the jump rope and work on my feet. The faster I can move my feet while turning the rope, the better. As I continue to work on this over time, not only do my feet get faster but I notice that I also have a faster reaction time to the ball when I play.

When you want to do some upper body strengthening, I like to add the weights to the handles to get the most out of the time I jump rope.

These are the ways that I get the most out of exercising with a jump rope.

Volleyball Exercises That Will Improve Your Abilities

These volleyball exercises will help you become a better player. Too many volleyball coaches focus on teaching volleyball techniques and they forget to spend time conditioning their players.

The time you spend conditioning will not only help you improve your abilities, but it will also prevent injuries. Volleyball is a grueling sport and you must prepare your body to compete at the highest level that you can.

I have compiled these videos of exercises that will get your prepared. Once you do these exercises three times a week, you will be more resilient on the court much to your opponents dismay!

Shoulders

The first exercise is the lateral raise. This exercise is based on strengthening several muscles in your shoulders that help you hit the ball. For all of these strength exercises, it is important to pick the right weight. If you are wanting to add size to your muscles, do 8-10 reps with a heavier weight. If you are wanting to tone and stay lean, then do 12-15 reps with a lighter weight.

The next exercise is the front deltoid raise. This works a different muscle group than the lateral raise. You can also do a variation of this where you are still doing the same movement, but holding the weights up (thumbs to ceiling).


Legs

The first leg exercise is wall squats. Even those these are not fun, you need these as a volleyball player. When you get down in a squat to dig the ball or play defense, these are those muscles that you are using. Do these for one minute changing legs every ten seconds.

The next volleyball exercise is the dumbbell calf raise. I recommend doing three different sets of 25 reps each. The first set is with the feet pointing out at a 45 degree angle. The next with feet parallel facing forward and the last set with the feet facing in (pigeon toed). This will get those jumping muscles primed for maximum height!


These exercises done three times a week will help your key areas develop and become strong. Remember that the proper volleyball exercises will not only help you become stronger, but they will also help you prevent injuries.

I also recommend that you have some good shoes for volleyball. These shoes will not only be important for playing, but it is also important to have them for working out. You might want to look at the best volleyball shoes page.

Training For Volleyball – Top Tips To Constantly Improve

When you are training for volleyball, it is important to do the right things or you are going to hit a performance plateau. There is nothing more frustrating than working and not improving. These steps will help you continuously improve.

Volleyball Training Formula

When training players, I like to follow the following formula so that they consistently improve over the course of a season:

Use a variety of volleyball drills during practice – This one is so critical. In any sport, when you keep doing the same things over and over, your body becomes acclimated and that is one easy way to plateau. If you want to improve you need to constantly challenge yourself.

Training For VolleyballAs a coach, I recommend that you constantly find new drills that will challenge your players while working on the fundamentals that they need for their progression. There are so many places, including this website, where you can find new drills for them to work on.

Use a variety of conditioning when training for volleyball – I see many coaches and players make this mistake too. It is so easy as an athlete to plateau because people usually develop a training “routine” and their body is never pushed outside the comfort zone.

I am sorry to tell you, but you cannot improve as an athlete if you constantly do the same workouts. Not only will your improvement suffer, but you will probably get bored. After all, variety is the spice of life.

Once again, you must do those things that will challenge you. Do various weight training exercises, cardiovascular exercises, and jump training workouts.

Training For VolleyballPractice hard like it is the last match you will ever play – Players will play they way that they practice. When you are training for volleyball, it is absolutely critical to improve the way that you practice.

I want to see players that are pushing themselves. That perform well day in and day out because they have an inner desire to achieve excellence. I am a competitor and I will do anything I can to help the team win. When you take this attitude to practice you will find it easier to push yourself to achieve.

All of these points really boil down to how badly you want to be successful on the court. If you aren’t working hard, I can promise you that someone else will be.

How Can Volleyball Conditioning Improve Your On Court Performance?

In a close game, volleyball conditioning can be the factor that will make or break you. In a long five set match, it is critical to be performing as well at the end of the match as you were when you started.

I want to make your life easy! I wanted to create a sample workout plan that would allow you to follow a proven conditioning system rather than recreating something. The purpose of this page is to give you a big picture view of the workout. The individual exercises can be found in the specific sections found on
this page.

I have broken down the workout into various sections. Volleyball conditioning will break down the workout into sections on strength training, exercises, jump training, flexibility, and cardiovascular training. The beauty of this is that all exercises on this site are designed specifically for the volleyball player.

The Best Volleyball Drills To Train Your Team!

These drills are optimized for all team skill levels with variations to keep it fresh and productive. Come see these volleyball drills and learn how to improve your team.

The needs of a volleyball player focus on strength in the legs and shoulders. You can see examples of this with many players in the pro beach volleyball tour. In the strength section, I will focus on how to develop the right muscles for the proper performance on the court. Click here for the strength volleyball exercise videos.

Volleyball conditioningThe core strength workout page will focus on nothing but your core. The core is vital to volleyball success. Many people do not realize that when you are spiking, your abs will flex to help you pull through the hit and get the right torque from the body.

One of the most overlooked parts of volleyball conditioning is that of flexibility. One of the greatest secrets associated with jumping is that of being flexible. Flexibility will also improve your ability to focus, reaction times, and movement. Flexible players are also less injury-prone.

Want to increase your vertical jump? You have come to the right place! I have something special to share with you that you will be impressed with. Would you be interested in gaining 10 inches of vertical leap in the next 12 weeks? Click here to learn how to seriously increase your vertical jump. I have seen people use this program that went from playing Libero to being an outside hitter. You don’t want to miss this information.

If you are looking for some volleyball workouts to test your abilities as a player, you should check these out!

Finally, I will outline a cardiovascular program for you. The needs of a volleyball player are different than other sports, so I will outline a program for that purpose. Use these volleyball conditioning exercises to increase your stamina and make sure that you can perform at a high level for that fifth set. You don’t want to be outdone do you?

Here is the basis of the workout program: You will want to have a combination of all four areas. The important part is to combine them differently. That way, your body will not become used to the same
workout over and over. This does not allow your body to progress as quickly as you could. As you keep throwing different routines, exercises, and combinations of workouts, your body is forced to adapt.

So, one day you will want to do strength and cardiovascular. Another day, you can do jump training and core exercises. The next time you do strength training, mix it with flexibility or something else.

Again, our main point here is to focus on getting different combinations of these exercises at different times.

You might also want to check out the page on training for volleyball and see the information that is provided on working out.

In order to get into the best shape possible, it is going to require a commitment from you to also workout even on the days that you don’t have practice. I recommend getting in at least four workouts a week to get in the best possible shape. Six workouts is to hit your optimum fitness level.

Your volleyball conditioning schedule will look like this:

Days per week: 4-6 (you need at least one day to rest)

Sections to focus on: two sections (make sure to mix them up)

Sections to work from: strength training, exercises (core), jump training, cardiovascular, flexibility

Duration of workout: At least 30 minutes; no more than an hour and a half

Important Rule!! Listen to your body. During these workouts, you want to push yourself. If the workout is too easy, you are not doing your body any good. However, you may find that the workout listed above is to difficult. If that is the case, do what stretches your body to a new fitness level, but doesn’t go too far. The purpose is to strengthen you and develop your abilities. You aren’t trying to kill yourself during these exercises, okay?

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