Training - Volleyball drills and conditioning at Volleyball Training Ground

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 conditioning The 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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Volleyball Strategies To Win!

Winning at volleyball is not about the volleyball shoes you wear, or your volleyball uniform. It has eveything to do with the volleyball strategies that you are using. When you use the right strategies, you can actually put your team in a better position to win.

This section of our website is all about using the right winning strategies to help your team win.

Volleyball Strategies Taking a focused approach to how a team plays volleyball is the first step. Rather than just having your team go out and play, there are very specific things that you can do to improve your team’s performance over another team.

We will talk about strategies on how your team can go about serving a volleyball for maximum benefits to get the most points on service. Now that the game has transitioned to rally point scoring, getting your serves in is more critical than ever. But these volleyball strategies go far beyond just getting your serves in…

There are also volleyball spiking strategies on how you hit the ball as an outside hitter, middle blocker, and opposite hitter. Many hitters just want to swing away, and their hitting percentage suffers as a result.

There are also strategies on volleyball setting so that you can create the best hitting match ups for your team. Strategies for your volleyball defense and knowing how to improve your blocking and digging abilities will also make a difference. We never want to see you let that ball hit the ground!

In order to increase your volleyball skill, I have included these tips for you to get the most of out of your team.

Volleyball strategies would also be incomplete without tips for the setter on how to run an offense and take advantage of holes in the other team’s defense. These tips will help you get that point when you need it.

The whole concept with this section is doing the small things that will make a huge difference in your ability to win games. In fact, when you use the right strategies, this is how you can win against a team that has more volleyball talent than your team. It isn’t always about which team is better, it is about having the team that plays better.

Enjoy and happy winning!

Where did you want to go next?

Basic Volleyball Drills – There is never a bad time to review the basics of volleyball and get your skills in tip top shape!

Volleyball Transition – Part of running a great offense is all about having a smooth transition from offense to defense. Learn how to do it efficiently.

Funny Volleyball Quotes – Need a laugh? These quotes are sure to do the trick!

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The Best Sports Training and Nutrition

Sports training and nutrition are critical factors in today’s competitive world of sports. Even at levels like high school and college sports, training and nutrition are increasingly important to each athlete and team.

Even though this website focuses on volleyball, you cannot underestimate the importance of nutrition and training for any kind of sport. It all comes down to the basic premise of what you are feeding your body and how you are treating it.

In respect to nutrition, you must view your body as a premium sports car. You would not put any kind of fuel in there. You would put the best of the best for optimal performance. The same is true with your body. What you feed it (fuel it with) will have a direct impact on how it performs.

When it comes to training, you have to view it as that finely honed machine. If you neglect it and do not provide proper upkeep and workouts, it can rust and break down. Many people believe that training hard is important so that you can outperform your competition. That is true, but I have another belief. I believe that training hard is important because it is a way to prevent injury. This becomes another impotant part of sports training and nutrition.

Here is an example of what I mean. Recently, I have wanted to learn how to do a back flip. Don’t ask why! It is just one of those dreams I have had as a child and I figure that it is time to live it out before I am no longer physically able to do it.

The thought of jumping up and rotating backwards scared me to death. Like most people, the biggest fear I had was that I would not rotate enough and I would land on my head. So, my first few attempts at a flip were based on the idea of not killing myself while trying. In other words, I wasn’t trying to succeed. I was trying not to fail. There is a huge difference there.

The more I tried not to get hurt (because I was not committed in the air), the more I actually got hurt when landing (not on my feet).

I had to make a commitment. Once I learned the proper technique and had proper training on how to do it, the fear went away. There was a change from I hope I live, to I want to land this next flip. Confidence (and ability) replaced what was once fear and inability.

That is the whole point of what I am talking about in this section of the site when it comes to sports training and nutrition. It is not something that you can “try” to do and get the desired results. Your confidence will come as you see the results for yourself.

You cannot put a toe in the water to see if proper sports training and nutrition will help you. It requires commitment and effort.

I wrote a page about a fitness nutrition plan. It has some basic information about knowing how many calories you should consume based on your fitness level, size, and height.

In this section, I will be adding more information about the types of foods you eat, why you should eat them, and the benefits that you will see.

In the training section, I will show more information about areas to work out, how to train and be committed, and how to find your purpose in sports. When you know that, your results from sports training and nutrition will go through the roof.

Take the time to take care of your body and it will take care of you.

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These Volleyball Drills Will Improve Your Skills

There are so many volleyball drills to choose from. The answer of which drill is best really depends on where you are at as a player or coach and what position you will be playing. If you are going to be playing as a middle blocker, your critical skills will be hitting and blocking especially if your team is using a libero. Since the libero will be playing for the middle blocker on the back row, passing is not something that you will do a lot of.

Top volleyball drills The important thing to keep in mind is that there really isn’t such a thing as the best drill. The “best drill” for you is going to be the part of your game that needs the most attention. After all, you don’t want to be one of those one dimensional players. This page will be focused on helping you know different ways to develop as a player within the team concept.

Are you new to volleyball? No problem and you are at the right place. I would suggest that you start with the basic volleyball drills (you are wearing your shoes for volleyball right?). These basic drills are designed to help people learn the fundamentals of the sport. These beginning drills go hand in hand with the volleyball techniques listed on this site. In fact, they are like peanut butter and jelly; they are made for each other. Click here to see the basic volleyball drills.

If you are looking for the best drills for youth volleyball, check these out!

If you are looking to develop your abilities as a setter, then take a look at the setting drills section. The setter is responsible for running the offense and delivering the ball at certain places. The setting drills are focused on making sure that your sets are consistent, in the right spot, and at the right time. Setters are a highly specialized position and we can help you become just that…special. I love to play with special setters because I know they can get the ball to me. Click here to see the setting drills section.

Since the setter is one of the hardest positions to train, I have created additional volleyball setting drills for you to benefit from!

If you need to focus on blocking drills, then we can offer those to you as well. Take a look at our volleyball blocking drills.

Maybe you need some help with serving skills. If so, these volleyball serving drills will do the trick and the players will have fun with them too.

Passing is a critical part of every offense. In order for the
setter to get you the ball, they need a decent pass to work with. Since everything starts with a good pass, it is important to master these drills and use them in practice. Click here to see the passing drills section.

There are also drills that are great for volleyball practice. Check out the volleyball practice drills.

If you liked the information on this page, you might also like the information on New Balance Volleyball Shoes.

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Amazing Building Blocks For Your Volleyball Training Program

Your volleyball training program is not about any one exercise or drill. It is the total of all of them combined. That is the purpose of this section of the website. I am going to outline what that training program consists of…

Eat Right So You Can Play Right

Volleyball Nutrition Ideas In any sport, your best athletes are not the best because of any one thing that they do. They are the best because of the total of everything that they do. This is where this volleyball training program comes in. I want you to be better than you ever have been. So, let’s get to it.

One overlooked area of proper training is volleyball nutrition. Why is eating well so important? If you are having long workouts, and practicing several days a week, then you are going to need to give your body enough fuel to run on.

Not only is it going to be important to eat enough, but it is also critical to eat the right things. You will need enough protein to help you rebuild muscle, help you recover faster, and be prepared for the next practice or match. These tips on the fitness nutrition plan will help you know how to customize your diet to your personal body needs as well as a few meal ideas to get you on your way.

Exercising For Volleyball Is Different

Volleyball Training Tips Because volleyball players have specific needs for their bodies, there is a specific volleyball workout that is going to mean more as a volleyball player than other exercises you could be doing.

I will show you what these workouts are and how you can adapt them to your needs and position. Every position on the court has different requirements based on their role for the team.

If you are playing beach volleyball, then you will need to rotate through all of the exercises. Since beach volleyball players must possess all skills, you will need to properly prepare your body for competition. That is what this section is all about.

Training for volleyball would also be incomplete without a volleyball jump training section. There are exercises for you to improve your vertical jump.

Weight training programs that will dramatically enhance your overall strength and fitness levels.

These workouts could be done during the off season or during the season as well.

The Way You Practice Is The Way You Play

Volleyball Practice Routines There are times that practices can be very routine. As a result, it is normal for people to become a little lazy and do things sloppy. This can be very damaging to yourself and your team…

When you become careless about your work ethic and especially your technique, these habits will carry over the game. This is disastrous if you have bad habits.

I am going to outline training for volleyball methods and strategies
to get the most out of you and the team. These ideas will ensure that you form good habits at practice and that those habits carry over to the match.

These pieces form the entire volleyball training program. In order for you to achieve your potential, you need to focus on all of these pieces. Doing so will put you well ahead of your competition.

You may be focused on training to earn a volleyball scholarship. There is a process for obtaining volleyball scholarships. Learn how the process works.

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Beach volleyball strategy is completely different than the indoor game

Beach volleyball has a lot of appeal to fans that the indoor sport doesn’t have. There is a certain atmosphere to being outside and enjoying the weather and a great sport. Grab your beach volleyball shorts and hit the beach!

I played outdoor volleyball for a number of years as I was learning to play the game. I feel like it helped me for a number of reasons.

Since I was playing two on two volleyball, it required me to develop skills so that I was more well rounded. I was the better hitter out of me and my partner when I first started, but my setting skills were awful. As a result, the other team would consistently serve to my partner so that I would have to set and he would have to hit.

I was forced to learn how to set real quickly and it wasn’t always pretty! Serving to the partner of the weaker setter is part of your beach volleyball strategy that can help you win more games. To learn more beach volleyball strategies, click here for the list of strategies.

Beach Volleyball Picture It also took me a long time to learn how to jump effectively out of the sand. On solid surfaces, I jumped pretty well. But once I got in the sand, my vertical jump was terrible. This also got better with time and I was a better jumper because of it.

I also had to relearn how to play defense. When your partner is blocking, you have to learn how to cover the court instead of spots like when playing indoor. I had to learn to read the hitter and move to the spot. My reaction times improved as a result.

These outdoor volleyball tips can help you speed up your learning process.

Strategy is a key part of this game. It is important to be able to communicate well with your partner. Use these hand signals to communicate with your partner.

Although my passion is still for the indoor game because I love the strategy that six people bring to the game, many of my skills I learned while playing outdoors with only one other player.

If there are parts of your game that need improving, I would recommend playing two on two volleyball. It will require you to become a better all around player. These sand volleyball drills will also help you become a better player.

Since this type of volleyball has different rules, strategies, and features, I have devoted this section of my web site to teaching you the differences and how to be a better beach volleyball player. Click here to see the rules for outdoor volleyball.

If you would like to build your own court, you will need to know the beach court dimensions. The images and measurements there will help make sure it is accurate and the correct
size.

Use these links below to go to the section that you need help with. Hopefully, it will help you become better as you play.

Learn about the history of sand volleyball here.

Where to go next?

Funny Volleyball Quotes – These quotes are always good for a laugh.

Asics Volleyball Shorts – Need to pick up some new shorts? See the reviews on these.

Vertical Jump – Looking to increase your vertical jump? You have got to see this…

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Decide What Volleyball Offense You Are Going To Use To Crush The Competition

Selecting a volleyball offense is one of the most important decisions to make when you are just starting. Next, I will show you how each of these offenses run and how you can use each of them. I also will tell about my experiences with each and why I prefer one over another.

Keep in mind that different coaches have different styles and so they will select a volleyball offense they are familiar with. Or, they could select an offense that is better suited to the players they have to work with. There really isn’t one right answer on this. It also depends on the level of the coach and team. Some coaches have teams that are after volleyball scholarships, and others are focusing on teaching the fundamentals and having fun.

As I outline these offenses for you, keep in mind that each volleyball offense has two numbers associated with it. The first number represents the number of hitters or attackers. The second number is the number of setters used in the offense.

The first volleyball offense to cover is the 4 2 offense. This means that there are 4 hitters and 2 setters on the floor. The two setters will play opposite each other and they will set when they are on the front row leaving two hitters at all times on the front row.

This type of offense has it’s limitations. First of all, since the setter is always setting when they are on the front row, there are only two attackers. This limits the amount of plays that can be run and it becomes real easy to identify where the set is going to go.

Personally, I have never liked this type of an offense. It seems too limiting. Sure the setter can dump the ball and in a sense can be an attacker, but the blockers on the other team can cheat over since there are only two real attackers. Double and triple blocks are going to be very common on this type of an offense. To learn more about the 4 2 offense, click here.
Volleyball Offense Made Simple

The next type of offense is the 6 2 offense. This means that there are 6 hitters and 2 setters.

The main difference between the 6 2 offense and the 4 2 offense is that the setter is going to come off the back row and set the ball. Since the setter is coming off the back row, there will always be three hitters on the front row.

The setters will again play opposite each other in the rotation. When a setter gets to the front row, they will also become a hitter with the back row setter taking over setting responsibilities.

I am also not a huge fan of this offense either. I have been on teams that played this, and I didn’t think the team functioned as well as it could have. Let me explain why…

On the web page that explains the positions, I mentioned that the setter is just like the quarterback as they are running the offense. Can you imagine two quarterbacks trying to run one offense? It seems odd and it has the same effect in volleyball.

Since I play middle blocker, I did not like this volleyball offense. It seemed odd to adjust to two different setters constantly as they both set the ball differently and have different tendencies. Learn more about the 6 2 offense here. The last volleyball offense to cover is the 5 1 offense. Now we are talkin’!

As you can tell, this is my preferred offense. There is one setter that has the setting responsibilities all the way around and five hitters.

I like this offense because it is easier for one person to run the offense and it is easier for the hitters to get used to one setter instead of adjusting to two different setters.

Regardless of which offense you use, you will need to know how to receive the serve. These various volleyball formations will help you structure it correctly.

Free Stuff!

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If you are planning on playing this offense, the first thing you need to do is understand the 6 positions of volleyball and their starting rotation. You can click here for the 6 positions explanation to get your offense started.

If you want a more detailed explanation of the offense works, use this link: Read more about the 5 1 offense by clicking here.

Besides the various offenses that can be played, there are a number of plays that can be called. In order for these plays to work, the setter and hitters must be prepared for them and know the signals.

Although, all teams have their own signaling system, here is the system that our team uses. I probably shouldn’t share this, but I want to teach people how to be successful at this sport. Learn our secret play calling system here.The last part of volleyball offense that is important to know about is the volleyball rotations. After every side out, the offensive team rotate one position clockwise. This is a simple concept but as people rotate, it is important to know where to line up so that people can play their designated positions.

Speaking of hitting the ball, do you know how to spike a volleyball? That is important to learn.

There is nothing worse than lining up incorrectly and having the middle blocker passing the ball on a jump serve. Can you say shank city?

As players are rotating, adjustments are made as to where people are standing so that the offense can still run effectively. Volleyball rotations are explained here.

Want to know how to gauge your offensive performance? Click here to learn about the Passing Points System to determine how well the offense is doing. After reading this information, you will know how to use this system to know about game performance, but also this can be used to know what to practice on during your practices.

You might also want to check out the information about volleyball scoring.

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Volleyball Techniques Are The Starting Point In Learning To Dominate On The Court…

Using correct volleyball techniques is such a critical part of your success as a volleyball player. One of the things that I love about the sport of volleyball is that being a great athlete helps, but it is not the only thing that matters.

Volleyball is a sport that appeals to people as you do not have to be really tall (it helps) or jump really high (it also helps) in order to be successful. Volleyball is a sport of technique. Proper technique is the difference between volleyball scholarships and not having them.

I remember when I started to play volleyball. I have been a basketball player my entire life. I wanted to learn how to play volleyball so that I would have something to stay active during the off season. As I started, I remember how confusing it was for me to learn everything there was to know.

Free Stuff!

Don’t forget to get your free volleyball tools. Check it out for more details!

I found myself doing things like a basketball player because that is what I knew and that is how my body had been trained. It took me a long time to learn how to pass the ball, how to set it, and how to fit it if the ball came to me. This is NOT something you will learn overnight.

I can still see that same frustration in new players that we are teaching these days. That is the majority of the reason that I wanted to build this web site. I wanted to have something that could show people the proper technique and reduce their learning curve.

As in any other type of sport, you have to be proficient with the fundamentals to achieve any kind of success. The volleyball techniques displayed in this section of the web site focus on the necessary fundamentals to be successful on the floor.

In order to try and teach you these fundamentals in an online format, I am going to use as many pictures and video as possible to demonstrate proper technique. Some people learn by seeing something done, so I want to provide that opportunity so that you can get the most out of this site.

Volleyball Technique for Setters

The fundamentals on this site are broken down into several categories. We will focus on passing (bumping) techniques, setting, hitting, blocking, serving, and defense techniques. These techniques, when combined with the other sections of knowledge on this site, become a powerful tool for you to learn quickly.

The other sections of this site that work well with these volleyball techniques would be the sections on running an offense, volleyball rotations, and the drills.

The most important part for you as you go over these volleyball techniques are to ensure that you practice doing things the right way. It is a lot easier to learn a new habit than it is to break a bad habit.

At times, volleyball can be a frustrating sport. Since it is very technical, the fact that you are dependent on other team members, and that there are so many ways to run an offense, it is easy to become discouraged. Stick with it! Becoming a great volleyball player is just like anything else…

…It takes practice and patience (most people are not good at practicing or being patient). If you are willing to spend the time, great things can happen. But, it will take a focused, concerted effort.

Click on the section to find the fundamentals that you are looking for:

Passing Techniques and Fundamentals

Blocking Techniques and Fundamentals

Defensive Techniques and Positioning

Serving Techniques and Serve Types

Hitting Techniques

Setting Techniques

Transitioning from Defense to Offense

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