For example, if you are working on passing the ball, have your partner send the ball over the net to you. If you are practicing spiking the ball, do so over the net. There are many combinations of drills that integrate serving, passing, setting and other skills. Search online for suggestions, or talk with your coach or trainer to learn more drills.
Measure your current vertical jump height. Having a high vertical jump will enable you to be a more formidable player, giving you an advantage over your opponent. Achieve high jumping with plyometrics, which are movements that are completed with a lot of force very quickly.
To measure your height: Ask someone to observe you. Jump up as high as you can next to a wall while reaching your arms upward. Have your observer mark on the wall how high you jumped and measure the height. You can also put a bit of chalk on your hands. As you jump up against a wall, extend your arm upward and touch the wall at the highest point you can reach.
Jump onto a box or bench. Use a surface that is about 2 feet off the ground, such as a jump box or bench. Face the box and jump on it with both feet landing flat and balanced.
Do 3 sets of 20 repetitions every day. When this height becomes easy for you, add more height and challenge yourself further. Stand with your legs shoulder-width apart and hold pound weights in each hand at your sides. Bend your knees and jump up in the air.
At the same time, shrug your shoulders to help lift the weights. Land back down with both feet firmly balanced on the floor. Complete 3 sets of 25 repetitions every day. Alternately, use a medicine ball instead of weights. Lift the ball above your head as you jump up. Bring the ball back to your chest when you land on the ground. In between other exercises, jump rope as quickly as possible for second intervals.
This will not only improve your ability to jump quickly and with height, but it will also improve your endurance and cardio performance. Strengthen your leg muscles. Training your leg muscles will help you jump higher with more force. Do squats, deadlift weight training, and other strength training for your legs times a week. Re-measure your jump height after 2 weeks. After spending two weeks on these types of jump training exercises, re-measure your jump height to see how much you have improved.
Doing a variety of exercises, from cardio to strength training, will help you get your body in shape to play volleyball effectively. Plan to exercise for an hour times per week.
Consult with your physician before starting any exercise program. Strengthen your upper body. Having a strong upper body is essential so that you are able to block and spike the ball with force. Do exercises that build muscle strength in your chest, shoulders, arms and core, such as rowing, bench pressing and push pressing. Doing core strengthening exercises, such as Pilates, will also help. Schedule rest and recovery days. Your muscles will need breaks from intense training that you will do, so be sure to schedule days off to allow your body to recover.
Have an intense training day on Friday, for example, and give yourself rest days on the weekend. Get lots of sleep. Being well rested will replenish your energy level every day so that you are ready to give it your all on the court. Get about hours of sleep every night, and additional hours per night if you are a teenager. Feed your body with foods rich in nutrients and vitamins. Eat plenty of fruits and vegetables, along with protein and whole grains.
Avoid refined sugars and refined carbohydrates. Drink lots of water. Keep your body hydrated, especially when you are exercising rigorously every day. Before you exercise, drink an extra ounces of water, and then drink 8 ounces of water for every 15 minutes you exercise. Work with a coach or trainer. Find a qualified coach or trainer who can work with you one-on-one to help you with drills and technique. Talk with the coaching staff at your school, community center or at a volleyball camp in your area to find a person who is willing to take you on.
Alternately, find a player with more years of experience than you. This person may be willing to mentor you and help you improve your skills. Volleyball teams are organized through schools, community centers and YMCA centers. Join a team or league to get regular practice and to participate in scrimmages or matches. Attend summer camps or clinics. Ask your coach or other teammates about summer camps or clinics that they might recommend. These range from one day clinics to week-long camps.
Search online for a camp or clinic in your area. Watch volleyball matches in person and on TV. Watch how professionals play the game.
Pay attention to their strategies, strengths, weaknesses, and interactions with other players. So, you have a team of six people and each person is in a specific position. You rotate from that position when it is your team's turn to serve. Basically, you have to get the ball over the net in hits. Usually, one person bumps it to the setter, who then sets it up for whoever the hitter is.
The hitter then hits spikes it over the net. This will make the ball harder to play back, which is a good thing because then your team will get the point. Whoever gets 25 points first wins that game. Then, whoever wins the most games for the set wins.
You can learn more here: How to Play Volleyball. Not Helpful 5 Helpful There is only one answer: Practice step-by-step and work on your approach. Make sure you know how to spike right. If you slam the ball downwards, it's nearly impossible to get. You also need to be able to jump high so you get it over the net.
In a game, the circumstances may be different, but practice with high, simple sets first, then get harder. Not Helpful 1 Helpful 7. What type of exercises can I do? I'm a lot younger than the people lifting weights. Squats, wall sits, planks, and push-ups are great exercises you can do at home.
At the moment I don't have a volleyball, so can I use a basketball for practice? A basketball is a lot harder and heavier than a volleyball, so it is not very useful for practice. You will have to hit it with a lot more force and you could hurt yourself. Not Helpful 3 Helpful It all depends on how you're hitting it. If you're attempting a bump, then it is supposed to hit your forearm. However, for a set or a serve it should be hitting your hand. The next time you go to play, focus on your aim and try to make sure you hit it with your hand.
Not Helpful 4 Helpful Even if you are experienced already, you can practice every small detail to make yourself better. Get a experienced volleyball player or trainer to help you. Join a team so you can get continuous practice on your game. Not Helpful 1 Helpful 6. The Art of Coaching Volleyball is here to help!
We asked a few top coaches to share things they DON'T want to see from players during a tryout. If you're a player, read and heed. If you're a coach, pass it along to your players. Click here to download a printable version of this list. Don't give your setter a hard time. Shake it off and move on without placing blame. Be sure to rotate who your partner is for drills and invite new people into your group.
Coaches want players who give their all on every ball. Don't talk when the coach is talking. Don't do anything halfway. Lazy footwork on free balls, not covering the hitter, walking to shag balls, etc. Don't pay attention to your parents on the sidelines.