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

[davethedog]

Originally Posted by 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.

Bodyweight is fine to start, but if you continue to progress you need to move to the gym to weighted movements. Plyometrics without a good basis of strength is an accident waiting to happen - there's a reason why the NSCA recommendation is 1.5xbw squat before beginning plyos.....