Volleyball Specific Training....How to make the most of your gym time?

[cheetah]

There are so many things to focus on for volleyball specific training....speed, quickness, agility, strength, power, reaction time, vert....etc.

It seems as if most of us on this forum are adults that work full time jobs, have families, etc...and can't spend hours a day in the gym training (wouldn't be awesome if we could though?)

So does anyone have any suggestions regarding what are the most important aspects of training to focus on when starting a volleyball specific training program?

[kvb]

Well, depends on what kind of volleyball we're talking 6's or 2's, what position, indoors or out, sand or grass, etc. (Like a 5'2" female playing setter in a 5-1 coed, men's height net, probably doesn't need to spend a lot of time on blocking drills.) But to be crude and basic about it for starters, I'd suggest 1-jog, 2-situps, 3-weightlift, 4-play often and at increasingly higher levels, 5-don't forget about adequate rest/sleep and diet, and get more specific once you have those started.

[NewEnglandRT]

Here's a great resource that I've been using. There's lots to train on, but Tom does a nice job cutting out alot of noise:

http://www.volleyballfiles.com/index.htm

[cheetah]

Originally Posted by kvb

Well, depends on what kind of volleyball we're talking 6's or 2's, what position, indoors or out, sand or grass, etc. (Like a 5'2" female playing setter in a 5-1 coed, men's height net, probably doesn't need to spend a lot of time on blocking drills.) But to be crude and basic about it for starters, I'd suggest 1-jog, 2-situps, 3-weightlift, 4-play often and at increasingly higher levels, 5-don't forget about adequate rest/sleep and diet, and get more specific once you have those started.

I'm a 5'10" female....most of my interest lies in grass and beach doubles, especially now that the weather is nice. During the off season from tournaments I play on a women's 6's league, sometimes women's 4's and set for a coed 6's team. Now that the weather is nice will be rounding up our friends at the local sand courts to play as much 2's as possible.
I forgot to mention that I am a certified personal trainer through NASM. So you may think that my question about VB specific training is odd for a PT, but my certification mainly focuses on correcting postural distortions and muscle imbalances.
That being said...I am familiar with how to weight train (I usually do multi muscle exercises....squats, lunges, deadlifts, rows, presses, and core work on the bosu ball) I try to get to the gym and do some weight training and some cardio when I'm not playing (cardio usually involves:1. heart rate training and 2.intervals on the treadmill, when I'm not being lazy) But my routine isn't very consistent, and I want my training to be more volleball specific.

[cheetah]

Originally Posted by NewEnglandRT

Here's a great resource that I've been using. There's lots to train on, but Tom does a nice job cutting out alot of noise:

http://www.volleyballfiles.com/index.htm

Thanks NewEnglandRT, I'll definately have to check it out

Jenn

[kvb]

OK Cheetah, that's good to know you're looking for mostly 2's. I think the cardio and core and scrimmage is excellent for that - jogging, situps/crunches/core. The ball is suppossed to be really good for core. The Pat Powers beach clinic is good also, although they focus mostly on the passing, less on hitting and setting (he says he's not a setter

I think military press, bench, and dips are good for getting a sometimes water soaked ball over the net in beach 2's (especially good to fall back on strength when you're catching your breath after a long rally.) Bench press, military press and flies really make a big difference with hitting and serving for consistency plus power. Plus anything for your lower legs. Running up bleachers is great. Suicides in the sand are great for cardio, speed, etc. I like jogging light hills plus a stepper for the lower legs strength and stamina, but a lot of people say the stepper is bad for the knees. Shadow blocks are good too. My dining room has tall ceilings - I jump up against the wall and see how high I can touch. It's important to jump again right after you've landed. I jump up stairs too, take one at first, try to work up to 2 or three at a time...make sure you jump with both feet (imagine your ankles tied together.)

Outside the workout stuff, 2's requires a lot of good communication. I like to play with people that talk a lot on the court - tell me where they are, etc. I am also fortunate to be able to play in a men's 2's & 3's league in the sand on a men's height net, so when I get to women's grass doubles - the net is lower, you can jump more easily, digging the hits is not as hard, etc.

The final thing 'to work' is your mental toughness - 2's is a head game like golf - you have to play often or else do something else that tests and develops your confidence and mental toughness and determination...oh yeah, remember to keep it fresh and have fun to stay motivated throughout the season (sometimes I go in with a goal of winning so many games or such and such record at a scrimmage or pool play in a tourney and then measure my results - it can be encouraging or give me a good kick in the b*& when I need it!)

[kvb]

OK Cheetah, that's good to know you're looking for mostly 2's. I think the cardio and core and scrimmage is excellent for that - jogging, situps/crunches/core. The ball is suppossed to be really good for core. The Pat Powers beach clinic is good also, although they focus mostly on the passing, less on hitting and setting (he says he's not a setter)

I think military press, bench, and dips are good for getting a sometimes water soaked ball over the net in beach 2's (especially good to fall back on strength when you're catching your breath after a long rally.) Bench press, miltary press, dumbell tri's, & flies really make a big difference with hitting and serving for consistency plus power. Plus anything for your lower legs. Running up bleachers is great. Suicides in the sand are great for cardio, speed, etc. I like jogging light hills plus a stepper for the lower legs strength and stamina, but a lot of people say the stepper is bad for the knees. Shadow blocks are good too. My dining room has tall ceilings - I jump up against the wall and see how high I can touch. It's important to jump again right after you've landed. It's also impotant 'to set' your block (not have a drifting sideways/floating block, so that your partner sees where they need to play defense.) I jump up stairs too, take one at first, try to work up to 2 or three at a time...make sure you jump with both feet (imagine your ankles tied together.)

Outside the workout stuff, 2's requires a lot of good communication. I like to play with people that talk a lot on the court - tell me where they are, etc. I am also fortunate to be able to play in a men's 2's & 3's league in the sand on a men's height net, so when I get to women's grass doubles - the net is lower, you can jump more easily, digging the hits is not as hard, etc.

The final thing 'to work' is your mental toughness - 2's is a head game like golf - you have to play often or else do something else that tests and develops your confidence and mental toughness and determination...oh yeah, remember to keep it fresh and have fun to stay motivated throughout the season (sometimes I go in with a goal of winning so many games or such and such record at a scrimmage or pool play in a tourney and then measure my results - it can be encouraging or give me a good kick in the b*& when I need it!)

[cheetah]

Wow, where do you live that you have 2's and 3's leagues? You are so lucky, there's nothing like that here in Phila. There's a group of us that all play and we try to scrimmage against each other as much as possible.....we will often spend a full Sat. or Sun. at the sand courts playing if we are not playing in tournaments.
I totally get what you are saying about mental toughness.....this is an area I've been trying to work on. I've read "Volleyball Cybernetics" which I thought was a pretty good book....right now I'm reading "The new toughness training for sports"
I did the Pat Powers clinic....didn't really think too much of it....although that was about a year and a half ago when I had just started playing and most of what he said was over my head....but I wouldn't mind taking it again. Especially since he tends to focus on passing alot and I think that's one of the most important skills to be solid at for 2's.
Running bleachers.....thats a good one....I have to get my lazy butt moving first though....I know that it's good for so many different reasons....lower body conditioning (stamina, strengh and endurance) plus it's interval training so it's great for sheding bodyfat.
Well I played in the first BB grass tournament of the season on Sat.....didn't do so hot so I have renewed determination to hit the gym and work on my mental game! Jenn

[kvb]

Hey Cheetah,

I find with volleyball you have to 'make your own luck.' And ditto for venues. I'm willing to travel a bit to get decent play or a different venue. Many of the 2's tourneys are 1 1/2 to 2 1/2 hrs away.

I'm with you...there's 'not a lot of 2's' leagues in my area, especially for women. I'm lucky that the local club guys and retired club run a league like that, mainly for the club guys, but they 'LET some of us certain women' play in it. I have to admit there is a small amount of schmoozing that is required

Talk about mental toughness. Our 1st night, tonight, I think I went 0 for 6. That usually only happens maybe once or twice during an entire season, but it can be pretty demoralizing. It would be real easy to roll over and not go back after tonight. But I'll be there with bells on next week & will be motivated to jog, weightlift etc. between now and then. Basically, I tell myself I have to be/get in better shape than them and I have to be mentally tougher than them, so when they shank a horrible pass to/away from me and I am running and diving and get it up, they know they better put it down, or else they only have themselves to blame!

Now I could go on and on how 2 of my 2's partners were ABSOLUTELY HORRIBLE AT PASSING tonight and were passing under the net, outta the court, into neighboring courts and unplayable areas, etc. (One guy was in his 50's and I think he has trouble seeing ) Or how some of the guys make comments about how they're gonna loose when they see they have a female or a short guy on their team, etc....talk about MENTAL!

But I can't control what they do or think. I can control what I do and think. I try to keep all my serves in. I try not to let it bother me that they miss theirs and I still try to encourage them. I try to get EVERY ball up, no matter how bad they pass it! I try to keep every hit in and do something with it, not just a free ball. They pound away and hit many of theirs out or into the net. (Many guys get it in their heads that they're gonna loose because the have a female on their team...it's real annoying and many of them play poorly from the getgo - they probably think to themselves they 'have to compensate' and put too much pressure on themselves, so it's frustrating sometimes to get down 1-6 from the getgo and you haven't even touched a ball yet.) Nights like tonight are why I go to other venues. One of my women's partners and I are playing our 1st women's 2's tourney this weekend. I hope we can kick some butt! It will be a real ego booster (with a recent 2's tourney win or good record) going back to that men's sand league next week Some of the guys are more into the 3's than 2's, and it's a random draw partner, game by game league, depending on the # of people there at the time of each draw...I like 'em both - 2's or 3's.

And the sick thing is...I wouldn't trade the experience for anything...

kvb

ps-i should probably mention majority of the guys in the league don't make the pre-judgement thing, but it's that few...

[JPMac]

I advocate plyometrics training and body weight resistance exercises.

Clap pushups, pull ups, box jumps, crunches, hanging leg raises, hindu squats, one legged squats, and hindu push-ups for strength training.

For anearobic conditioning plyometrics training, sprints in the sand

Aerobic conditioning - running, swimming - anything that gets your heart rate up and kept there for a while.

Another thing I'd suggest is footwork drills especially for twos in the sand. Small quick steps will help prevent injuries, along with make you more agile in the sand. Being where you need to be, and being able to shift as needed, is going to make your passing, setting, and hitting all better.