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Volleyball strength training

More strength in volleyball. Do these exercises for at home and build strength through this volleyball strength training. The focus is on your core in particular.

Duration

60 Min

Exercises

Difficulty

Beginner

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Volleyball strength training

More strength in volleyball. Do these exercises for at home and build strength through this volleyball strength training. The focus is on your core in particular.

Duration

60 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Multi Band

Super Band

Block

Volleyball is a complex type of sport with a wide requirements profile and features fast and dynamic movements. Whether it's a block, an attacking shot or a double-leg jump. The muscles are put under a lot of stress during many movements. Strength-specific volleyball exercises for at home should therefore always cover a variety of muscle groups. Train functional movement patterns and always involve entire muscle chains.Pay particular attention to your core muscles.

Not only does a stable core determine performance in almost every situation in volleyball, it also minimises the risk of injury. In addition, strong core muscles are also the foundation for efficient and economic power transmission during hitting and jumping movements, which are extremely important in volleyball.

3 sets with 1-2 min breaks

These strength exercises in volleyball are typical exercises for circuit training. Make sure you take adequate breaks between loads. This is important for success in volleyball-specific training.

2-3 times a week

Do the volleyball exercises for at home 2-3 times a week in addition to your volleyball training.

Success through correct execution

While you should feel exhausted by the end of each volleyball strength training session, the quality of execution should not suffer as a result!

Deadlift

Stand on the center of the SUPER BAND. Bend forward with your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Firmly clench your buttocks in the top position. Then return to the starting position.

Product

Super Band

Repetitions

Body part

Glutes, Lower back, Thigh

Training Goals

Strength

Overhead Squat

Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Squat down and lift straight arms up simultaniously. Return to starting position.

Press your knees slightly outward to activate your glutes.

Product

Multi Band

Repetitions

Body part

Glutes, Thigh, Upper Back

Training Goals

Strength

Single Arm Pull

Attach the MULTI BAND in front of you at a height of about one meter. Get into a half-kneeling stance. Grasp the MULTI BAND with the hand on the same side as your knee. Pull the arm back close to the body. Slowly move the arm forward again.

Tip: Rowing with one arm, preferably with a 90° angle between the upper arm and the upper body, is an excellent exercise for volleyball strength training because the trapezius muscles are activated on one side or unilaterally, just as they are during the swinging movement of the stroke.

To avoid imbalances, it is important to train not only the side of the stroke but both sides.

Product

Multi Band

Repetitions

3 / 10

Body part

Upper arm, Upper Back

Training Goals

Activation, Strength

Hip Raises

Start in the supine position. Place your bent legs on the BLACKROLL. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.

Tip: Pelvic lifts work the rear thigh muscles and the gluteal muscles, which play an important role in volleyball, especially when jumping off with both legs. Optimally, perform the stretching movement explosively to set specific stimuli and get the maximum out of your volleyball strength training.

Product

Standard

Repetitions

3 / 12

Body part

Glutes, Lower back, Thigh

Training Goals

Strength

Elevated Push-Ups

Start in the push-up position with your feet on the BLACKROLL. Maintain core tension without lowering your pelvis. Bend your elbows. Lower your upper body down. Press back to the starting position.

Tip: The push-up is a top exercise in volleyball. It strengthens many of the muscles used in the attacking stroke, which is why it is a great way to get more power into your volleyball stroke.

Product

Standard

Repetitions

3 / 10

Body part

Chest, Core, Shoulders, Upper arm

Training Goals

Strength

External Rotation

Step onto MULTI BAND with one foot and hold other end with diagonale hand in front of body palm facing up. Bend elbow and rotate shoulder to pull MULTI BAND up. Return to starting position.

Tip: A LOOP BAND® with little resistance is suitable for this volleyball exercise at home. (Yellow colour).

Product

Multi Band

Repetitions

3 / 10

Body part

Shoulders

Training Goals

Activation, Strength

Single Leg Calf Raise

Stand with the toe of one leg on the BLOCK in front of a wall. Your heel is free in the air. Press up into a toe stand. Slowly lower your heel down in a controlled manner.

If you do not reach the specified number of repetitions, stand with both toes on the BLOCK. This way your calf muscles are less stressed.

Product

Block

Repetitions

Body part

Lower legs

Training Goals

Activation, Strength

Leg Lifting

Start in the push-up position with your hands on the BLACKROLL. Maintain core tension so that your body forms a line throughout the exercise. Alternate lifting one leg off the floor.

Product

Standard

Repetitions

Body part

Core

Training Goals

Strength

Side Plank

Start in forearm side support. Position the BLACKROLL under your forearms. Pay attention to your torso tension. Hold the position without lowering your pelvis.

To increase the difficulty, raise and lower the upper leg.

Product

Standard

Seconds per side

Body part

Hips, Stomach

Training Goals

Strength

Products for your volleyball strength training

Ideal for beginners

Foam roller