Components of Volleyball Training

Dynamic Warm-up/Cool-down

Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstrings and quadriceps.
Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

Players run on Athletic Republic Generation III Super Treadmills. These treadmills can reach speeds of 28 miles per hour and an incline grade of 40 degrees.
Players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker player.
Players can also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis—something players cannot get on the court.

Strength Training

Volleyball players need incredible upper body strength to set up an effective block, spike harder, and set better. A sound weight-training program promotes stability and reduces the risk of injury.
Players utilize bodyweight, free-weights, medicine balls, and circuits on state-of-the-art FreeMotion machines to strengthen muscles, joints and connective tissues.
The exercises are biomechanically specific to on-court skills including muscle movements used in hitting and setting.

Cardiovascular/Endurance Training

Cardiovascular and endurance training at Chelsea Piers BlueStreak includes short interval/high intensity sprinting sequences on our Generation III Super Treadmills. By using the same energy systems and tactical movements utilized in volleyball matches, athletes become fitter and faster.

Plyometric Training

Plyometric training is an effective form of power training ideally suited to volleyball. Players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
Plyometrics combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps and medicine ball drills for upper body and middle body torso power.

Flexibility

Volleyball-specific flexibility stretching exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly.

Dynamic Balance

Balance is crucial to every aspect of volleyball because good hits and strong blocks are easier when the player is properly balanced. Volleyball players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance workouts.

Agility

Agility is the ability to change speed and direction while maintaining effective control of your body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed ladder.
Ground-based agility patterns are conducted on our indoor Field Turf, 400M track, sand pit and wood courts.

Core Stabilization Training

Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and FreeMotion circuit training.

Skill Development

(This component is part of the Acceleration & Skills program.)

Coached by veteran high school coach Shannon Carr, training topics include hitting, setting, and passing skills. Each player’s workout is specifically designed for her level of experience and includes hitting mechanics, setting techniques, serving mechanics, passing techniques and defense basics. Players are able to focus on improving their individual, position-specific skills.