A well planned program can improve performance and reduce injuries. How can you can you incorporate an effective volleyball conditioning program into your daily practices without the aid of a lot of extra equipment? Here are some simple yet effective ideas.
In the clip below Stephen Fenton, Head Coach Hunterdon Central High School, NJ, discusses the basic components to a successful in season volleyball conditioning program.
Coach Fenton divides his program into four separate areas. In the clip he list examples of exercises for each section. This biggest take away is that all four area should be addressed and doing so will improve your team. These area can be addressed during practice and there are plenty of exercises that can be utilized that do not require extra equipment.
I. Explosive Jumping
To improve your vertical leap, he states that you must work your posterior chain. (lower back, glutes and hamstrings). Examples of exercises include squat, squat jumps and splits squats. These should be done at the beginning of practice when the players are fresh .
This is where he does his agility work. In other words working on changing directions quickly. The drills should require short quick bursts that mimic the game of volleyball.
III. General Physical Preparation (GPP)
This sections includes exercises that require pushing (pushup variations), pulling (band work) and changing levels (burpees)
IV. Warm and Recovery
This section includes:
- Breathing Exercises
- Static Stretching
- Dynamic Stretching
- Mobility Exercises
- Central Nervous System Shock Exercises.
This clip is just a portion of Coach Fenton’s presentation at a Glazier Soccer Clinic. For information about how to gain access to his entire presentation, as well as hundreds of other clinic presentations, click the link above.
The video below has audio, so please make sure your volume is turned up. Click the arrow to play the video.