| Strength training dominates most athletes' fitness and | | | | functions. Squatting, jumping, lateral stepping, hitting and |
| conditioning programs through out the year. In particular, | | | | spiking are all common volleyball movements. The |
| volleyball players are well-known to have one of the | | | | pre-season volleyball strength training routine is less |
| highest levels of strength training dedication. These elite | | | | intense than the off-season. The goal is to maintain |
| athletes realize the benefits of a proper periodized | | | | that strength and power, but to perfect sport specific |
| strength training program. | | | | movements. Most of the routine is dedicated to mock |
| Volleyball pushes players to the extreme. Each athlete | | | | volleyball games and drills. |
| is expected to excel in explosive movements, vertical | | | | The in-season purely focuses on maintaining the off |
| jumps, power hitting and intense serves. The position | | | | and pre-season's goals. The off-season built power |
| rotation in volleyball signifies the definite need for | | | | and the pre-season put that power to use. Athletes |
| comprehensive players. Being a great blocker is a | | | | enjoy the fruits of their labor during the in-season. The |
| huge plus, but volleyball thrives off of all-around | | | | spike that flies past the opponent's head and drills into |
| spectacular athletes. Strength training is a massive | | | | the floor is proof that strength training for volleyball |
| component to any elite athlete. | | | | works. |
| Strength training for volleyball requires the knowledge | | | | The post-season's goals are about relaxation and |
| of periodization. Periodization means changing one or | | | | repair. This is a time of year that includes low intensity |
| more variables within your strength training program on | | | | workouts. The goal is to allow the body to heal after |
| a regular and consistent basis. These variables can | | | | grueling months of high intensity workouts. These few |
| include the exercise, the frequency of lifting, the | | | | weeks of rest and low intensity strength training and |
| intensity of lifting, or the method of lifting. | | | | cardio bring the entire training year to a close. The |
| Volleyball players, as well as most other athletes, work | | | | post-season delivers a skilled and healed athlete to |
| on a yearly periodization schedule. They break their | | | | begin the off-season strength and power building again. |
| year down into 4 distinct segments or cycles. Each | | | | Off-season ~ Pre-season ~ In-season ~ Post-season |
| new segment means they should change their | | | | ~ Repeat |
| strength training program to match that cycle's goals. | | | | Regardless of the season, a few things remain |
| The four segments can be broken down into the | | | | constant. Volleyball players should always perform one |
| off-season, the pre-season, the in-season, and the | | | | or more exercises for each muscle group. Each |
| post-season. Each season has unique goals and a | | | | exercise should be performed through a full ROM |
| unique strength training program. Athletes allow time | | | | (range of motion), and each strength training routine |
| for resting, building strength and building sport specific | | | | should steer towards sport specific movements. |
| functions before the start of the official game season. | | | | Strength training for volleyball players is an essential |
| The off-season's goal is to build power and strength. | | | | and organic component of their fitness and conditioning |
| The off-season utilizes power exercises and higher | | | | program. Strength training delivers the edge that all |
| weights to increase muscle size and strength. Typically, | | | | athletes need to succeed. Periodization is necessary in |
| the strength training program is most intense during the | | | | all strength training programs. Volleyball and other |
| off-season. Athletes invest a lot of time to their basic | | | | sports have taught us the importance of a proper |
| fitness foundation. | | | | fitness routine based on specific goals. |
| The pre-season focuses on actual sport specific | | | | Copyright 2005 strength-training-woman. |
