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Volleyball conditioning workout
Volleyball demands repeated jumps, overhead spikes and short movements. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the shoulder, knees and ankles.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Squat · 3 sets × 12 reps
- Glute bridge · 3 sets × 15 reps
- Face pull · 3 sets × 15 reps
- Side plank · 2 sets × 30 s
Session 2
- Soft jumps landing with knees aligned · 3 sets × 8 reps
- Shoulder external rotation with a band · 3 sets × 15 reps
- Supported calf raises · 3 sets × 15 reps
- Short movements in all directions · 4 sets × 20 s
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do volleyball conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at volleyball?
No: well programmed, strength training improves power, speed and injury resistance.
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