Improving power for volleyball

6th July 2017

With the summer, here Vienna can look forward to the arrival or the World Beach Volleyball Championships at Donauinsel, Vienna, from 28th July until 4th August. A team sport where two teams of two players play against each other – in bare feet – on a sand court, volleyball requires a good level of fitness to play. If you play recreationally or would like to start, there are several skills you can master to improve your game.

Mastery of movement skills

If you have never watched volleyball, it requires mastery of many of the body’s natural movements. Players need to be able to react at speed and explosively from the ground. The squatting, lunging, pushing, bending, rotation and locomotion (on an unstable surface) involved, all require skill to perform without getting injured during play. These can be learnt following the EVO7 training philosophy. In addition, other positive outcomes of practicing these skills as part of your training will see improved co-ordination, balance, speed, strength, agility and power.

Power=Performance

Power production is important for volleyball. Why? Because power (a combination of speed and strength) is required for quick changes in direction, varieties of jumping and pushing actions.

Three types of power are a pre-requisite for volleyball.

Take off power to project the body vertically to either serve, block or pass
Reactive power to generate force to jump immediately after landing, and to change direction quickly whilst in play
Power endurance to maintain a high output of power over a long period of time, as the repetition of some movements (serving, passing and jumping) will be performed hundreds of times in one game

Power exercises for volleyball

Here are our top 5 exercises that will ensure improved performance not just in playing volleyball, but in many other areas of everyday life. You can also view these exercises and many more in the Exercise Library section of the EVO app.

SQUAT JUMP

Start the movement by bending at the hips and dropping into a half squat position, taking the arms backwards. Rapidly drive the arms forwards and upwards as you explosively jump up. Land under control with knees bent enough to absorb the force. Repeat for time or reps.

MED BALL PUSH SLAM

Facing the wall, engage the core as you explosively slam the med ball at chest height to the wall. For greater explosiveness, perform a half squat and jump out as you slam the med ball. Repeat for time or reps.

SIDE LUNGE

Breathe in as you lunge to the left/right, moving your hips back and dropping into a squat position. Hold position and balance before breathing out and explosively returning to the start. Keep back straight, head in line with spine and core engaged. Repeat for time or reps, switch sides.

MED BALL TWSIT AND REACH

Hold medicine ball at chest height. Breathe out, rotate hip left/right and pivot on the opposite foot as you rotate and drive the ball diagonally overhead. Breathe in returning to the start position. Keep core and glutes engaged. Repeat for time or reps, switch sides.

SUSPENDED LUNGE WITH HOP

Start in a lunge position with arms out straight, and back foot resting on the trapeze bar. Maintaining balance and good alignment, take the arms back and drive them forwards, hopping on the front foot. Return under control, and repeat for time or reps, switch sides.