Donate to support Ukraine's independence.
Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
https://storage.googleapis.com/oneworld-prod/assets/blackroll-volleyball-krafttraining.jpeg?v=1655803206
Add routine to list

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
9
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
Repetitions
15
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.
Product
Repetitions
12
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.
Product
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.
Product
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.
Product
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.
Product
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.
Product
Repetitions
12
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
Repetitions
15
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.
Product
Seconds per side
60
Body part
Hips, Stomach
Training Goals
Strength

Products for your volleyball strength training

Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+4

The mother of all foam rollers

Standard

from
€29.90
With loops

Versatile training: full flexibility from just one band

Multi Band

€39.90
Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
Stay balanced

Ideal yoga buddy; supplements small fascia tools

Block

€29.90
Premium Quality

Black
Coral
incl. gymbag

Optimal size, lies perfectly on the floor & doesn't slip

Mat

from
€79.90
Powerful trio

3 times super power: all skin-friendly training bands in one set

Super Band Set

€59.90
Get 10% discount on your next order

Subscribe to our newsletter

Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers