With all the jumping, hitting, blocking, and all-around explosive movements involved, there is no doubt that volleyball can definitely take a lot out of a player.
From youth level to professional, and Olympic level, volleyball players who have the following physical fitness qualities are in a better position to thrive while also avoiding injury.
Considering that volleyball players regularly train, play competitive matches with long sets, and often have to travel to tournaments, their bodies need to be able to handle long-term physical strain.
Endurance is therefore key in being able to continually maintain a high level of physical fitness and recover quickly. Endurance also ensures that the same high level of play can be maintained instead of facing inconsistent performances and having to worry about injury.
While endurance can be built up during practice, the best way to improve endurance is primarily through running. Swimming and biking are other excellent ways to build up endurance.
Being able to quickly move around the court and get to the ball to keep the point going makes speed easily one of the most important physical qualities that a volleyball player must possess.
The best speed training is by playing volleyball itself. This is because a player can improve their speed while also being able to practice and get down the movements and reflexes they need to make plays. However, outside the volleyball court, sprinting, jump rope, and reaction games can be beneficial.
A volleyball player needs lots of arm strength for hitting, leg strength for jumping, as well as a strong back to be able to handle the stresses and strains that their bodies are put under as they move, spike, block, and dig around the court.
A player has many opportunities in the gym to get stronger, but using simple weights (like a medicine ball), and their own body weight to perform push-ups, sit-ups, etc., can prove very useful at home.
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To be able to properly execute jumps, digs, blocks, and all the other movements required to get to and hit the ball, a volleyball player must work on their flexibility. Flexibility also goes a long way in helping to prevent injuries.
Dynamic, ballistic, and static stretching are all important to improve flexibility.