Strength Training

Strength training helps you jump higher, hit harder and stay healthier, because strong legs, hips, core and shoulders produce more force and absorb landings better. Train 2–3 times a week with a rest day in between, doing 2–3 sets of 6–10 reps of the exercises below. If you're new to lifting, or a teenager, start with body-weight exercises under a qualified coach and add weight only when your technique is solid.

Sets

2–3

Repetitions

6–10

Rest between sets

1–2 minutes (2–3 for heavy sets)

Recovery

≥48 hours (2–3×/week)

Health note: General information, not medical advice. Young athletes should train under a qualified coach, and anyone with pain or an injury should see a doctor or physical therapist.

Lifting weights, or working against a band or your own body weight, makes your muscles stronger and teaches your nerves to switch them on harder and faster. It also strengthens tendons and bones. Strong legs and hips help you jump and land, and a strong upper back and shoulders help you hit and serve. Without that base, plyometrics are less effective and riskier.

Before you start

If you are new to lifting, learn the exercises from a qualified strength coach or trainer before you use heavy weights. Practice each movement without weight first, add load slowly, and always warm up. Breathe steadily instead of holding your breath, and stop if anything hurts. Good technique is your best protection against injuries. YouTube videos can help with form, but choose ones from qualified coaches.

Exercises for volleyball players

Pick one exercise from each group. Start with the first option and move to the next only when every rep looks the same and feels controlled.

• Squat: body-weight squat, then goblet squat (holding one weight at your chest). 2–3 sets of 8–10.
• Hinge: glute bridge, then single-leg bridge, then Romanian deadlift. 2–3 sets of 8–10.
• Single leg: split squat or reverse lunge, then the same holding weights. 2–3 sets of 8 per leg.
• Calves and ankles: calf raises on two legs, then one leg, lowering slowly. 2–3 sets of 12–15. Add single-leg balance holds between sets.
• Push: push-ups with your hands on a bench (easier), then on the floor. 2–3 sets of 6–10.
• Pull: band rows, then one-arm dumbbell rows or inverted rows under a sturdy bar. 2–3 sets of 6–10.
• Core: plank, side plank and dead bug. Planks: 2–3 rounds of 20–40 seconds. Dead bug: 2–3 sets of 6–10 per side.
• Shoulders: band external rotations (elbow at your side, rotate your forearm out) and Y-T-W raises (lift your arms into a Y, T and W shape). Use a light band or no weight: 2 sets of 12–15. These work the small muscles around your hitting shoulder, so keep them light.

Jump-specific leg work: how to jump higher. No equipment: volleyball workout at home.

A sample beginner session

1. Warm up.
2. Squat, row, split squat, push-up, glute bridge and side plank: 2–3 sets each, 6–10 reps (20–40 seconds for the side plank).
3. Finish with light band shoulder work.

Sets, reps and rest

Do 2–3 sets of 6–10 reps with a weight that makes the last rep hard. Rest 1–2 minutes between sets, or 2–3 minutes when you lift heavy for about 6 reps. Heavier weights for about 6 reps build the most strength; lighter weights for 12–15 reps build more muscular endurance and less strength. Once your technique is solid, choose a weight you could lift only a couple more times at the end of each set. For experienced lifters that is roughly 70% or more of their one-rep max. You don't need to test a max to train well. Give your body at least 48 hours between sessions, train all the major muscle groups, and keep it to 2–3 sessions a week.

Fitting it into your week

Practice counts as training: it already includes a lot of jumping and hitting, so lifting has to fit around it.

• Lifting and jumping: lift 2–3 times a week with at least 48 hours between sessions, and add plyometrics about twice a week once you can land well.
• In-season: keep some lifting. Strength and power gained in training fade when training stops. In a study cited by the NSCA, one session a week kept the strength gains of adolescent male athletes as well as two sessions did; in preadolescent boys, once a week was not enough.
• Busy weeks: on days with long practices or tournaments, do less or rest. Tired legs land badly.

Your coach or a qualified strength coach should set the exact plan around your practice and match schedule.

Kids and teens

• Kids can start once they can follow instructions and are supervised by a qualified coach or adult. Body-weight exercises with good technique come first.
• Technique before load: add weight slowly, and use lighter weights and more reps. The American Academy of Pediatrics suggests 2–3 sets of 8–15 for young athletes.
• No max lifts until you have finished growing, and stop at once if something hurts.
• Growing, sleeping and eating enough matter as much as the workout.

Protein and water

A normal, varied diet usually gives you enough protein. Most adults need about 0.8 grams of protein per kilogram of body weight per day (about 0.36 g per pound). Athletes who train hard need more: about 1.2–2.0 g per kilogram (0.5–0.9 g per pound), roughly 90–150 grams a day for a 75 kg (165 lb) player. More than about 2 grams per kilogram a day gives no extra benefit. Dairy, meat, beans and eggs are easy sources. Spread protein across your meals, and include some in a meal or snack within a few hours after training. Teens: food first. The American Academy of Pediatrics says most young athletes who eat a balanced diet don't need protein supplements.

Drink water regularly during practice, with small sips at every break, and more in hot gyms or long sessions. After training, keep drinking until your urine is pale yellow.

Watch: a 30-minute body-weight workout you can do at home

Video: Calisthenicmovement on YouTube. Learn Volley is not affiliated with this channel.

Frequently asked questions