physical training exercises for progress

Antoine Ducarre

Are you new to volleyball or looking to improve your skills to be more efficient on the course? Here are some bodybuilding exercises that will greatly help you reach your goals!

With more than 100,000 members in nearly 1,800 clubs, volleyball is a sport that manages to reach a wide audience in France. You are surely a part of it or you will soon join a club and want to join muscle strengthening sessions to complete your first exercises. Whether you’re a regular at the gym or prefer to work out at home, here are some bodybuilding exercises with or without equipment that will get you ahead in the field.

warming up

Both as a professional and as an amateur Warming up is essential for every sporting activity. Even if the sirens of the field and the ball are insistent, ignore them, give your body time to send the message that it needs to exert physical effort and therefore put itself in the best possible condition. For a good warm-up, you can do the following:

This small amount of time, always integrated into your session, allows your body to wake up and prepare for the different demands you will present to it. If that doesn’t convince you, just know warming up also helps prevent many injuries could be easily avoided by taking this 10 minutes before the session.


If you’ve ever watched a match, you’ll surely notice that volleyball is a team ball sport. your arms as well as your feet. Of course, other muscle groups are added to complete the picture. It is a sport that combines strength, comfort, speed and precision. This last aspect mainly works with the ball, so we’ll leave it aside to focus on the rest.

Work on relaxation and speed

Whether you need to climb the net to break the ball or prevent the enemy from entering your half of the court, you will need good rest to achieve your goals. And inevitably, you don’t have all afternoon to present yourself at the counter, so you’ll have to work on your speed and responsiveness. So, work at the level of the feet is important. Here are some exercises to work on your comfort and speed:

  • Squats: is a basic bodybuilding exercise that will work your thighs, calves and gluteal muscles. therefore, it will encourage your stretching movements to reach the network faster. You can also add a load during the workout and alternate between sets, which will allow you to improve your explosiveness. Do 4 sets of 20 reps.

  • Jumps and sprints: It seems logical, but you need to run to increase your speed and jump to improve your rest. That being said, you can do this exercise very easily. Run 30m as fast as possible and finish the race with as high a jump as possible. Repeat this 8-10 times.
  • Chair: This exercise is perfect for connecting and strengthening the thigh muscles to be tested. Perform 3 sets of 30 seconds to 1 minute 30, recover from 30 seconds to 1 minute 30.

Follow the instructions in this video to adjust the chair correctly.

work hard

Jumping high and going fast around the court is good, getting the ball back to the other side of the net is…even better! For this, it is especially necessary to work the arms and shoulders. Here are some exercises to help you:

  • Pumps: this exercise is hard to miss. In addition to developing your arms, it will allow you to build muscle your lungs as well as your shoulders. So this is a complete workout and will be very helpful for you to gain muscle in your arms. Do 4 sets of 20 repetitions. To increase the difficulty of the exercise, add weight, shorten your movements, or simply try to do the push-ups as quickly as possible.
  • Downfalls: On a bench or parallel bars, this exercise will work your biceps, triceps, and shoulders. It is not necessary to go to the gym, but you can also go to facilities that are accessible by public road. Perform 4 sets of 10-15 repetitions.

A video that will explain how to do this exercise correctly.

  • Medicine ball: This exercise is designed to get you working with a weighted ball. In addition to developing the various muscles of the torso, will allow you to become stronger when it comes to serving or throwing balls to the opposing camp. In the video below, you’ll find three exercises that will put your medicine ball to good use. If you don’t have one, you can probably find it at your gym and possibly your club’s facilities.

Work the abdominal belt

Finally, concrete abs are needed to enable repeated jumps to even more impressive heights. And for that, nothing could be simpler! Here are two exercises to help you:

  • Wrinkles: classic but huge abs to work on. Feel free to alternate with the obliques to close the entire abdominal girdle. Do 20 reps in 4 sets.
  • Earnings: Primarily used to strengthen the torso, the wrap allows you to strengthen your entire body so that it is more durable. Plus, cover will be very useful for you during your jumps, as you’ll need to close your upper body to be more effective at blocking, smashing, or just jumping higher. Do 4 sets of 1 minute (plank, sides, reverse plank).

End of session and stretching

With a session like this, you’ll be working on a little bit of everything. Be careful, this is by no means an excuse to skip your traditional sessions. These are muscle building exercises they are fair is complementary to and in no way replaces the specific work sessions your coach has scheduled throughout the season.

If at the beginning of the session we sent the message to our body that it should prepare to make an effort, now is the time to tell it is over. Relax completely, lie down (to avoid pain)hydrate yourself and finally go take a good shower.

Finally, it’s important to remember that engaging in athletic activity, no matter what, tests your body. Therefore, it is important to take care of it. Break up your sessions over a day or two to allow your body to recover. He will thank you!

Good session!

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