Volleyball gamers, like athletes in various other sports, have to take a look at getting and staying in shape as a year-round procedure. ‘Long gone are the days of starting exercises a month or so before preseason practice starts,’ note coaches Al Scates and Mike Linn in ‘Total Conditioning for Volleyball.’ If you’ve to get into volleyball shape quickly, you should start at fresh start and follow a beginner’s volleyball workout program. In time, you may be able to do hundreds of pushups and situps, like standout beach volleyball player Karch Kiraly.
Build your core strength and body balance by working out twice a week. On day 1, carry out two sets of 8 bodyweight lunges, as well as single sets of 10 pushups, 5 pullups, five dips and 25 crunches. Full one set of 12 supermans, which require you to lie face down, arms and legs extended, and lift your arms and legs up as far as possible off the floor. Work up to multiple sets and as lots of representatives of each exercise as you can complete by week 8.
Perform 3 sets of 6 bodyweight lunges on day 2 of your strength and body balance program, which should be on a non-consecutive day, you can exercise on Tuesdays and Thursdays, for example. Follow with one set of five pushups, 10 pullups, five dips, 40 crunches and 20 supermans.
Augment the value of crunches and supermans for core stability with medicine-ball situp throws. Lie on the floor, feet touching those of a partner, arms extended holding a conditioning ball on the floor behind your head. Sit up, toss the ball to your partner, catch the return toss and lower yourself to the beginning position. Keep your belly tight throughout the motions.
Build volatility with the jump-and-reach drill. Hold your arms in front of you, elbows bent, in a quarter-squat. Explode up-wards, extending your arms and spreading your fingers as if obstructing a volleyball. Reach as high as you can. Enhance your repeatings as you enter better shape.
Cool down with 2 shoulder stretches to make your rear deltoids more versatile. Stand with your side against a wall and extend your arm behind your body, parallel to the floor, palm flat versus the wall. Hold for 20 seconds and switch arms. Turn and deal with the wall, and extend your arm in front of your body, parallel to the floor, touching the wall, palm versus the wall. Repeat a 20-second stretch for each arm.