Volleyball strength training should build jumping power, protect the shoulders, and strengthen the core and landing muscles. A good program combines squats, hinges, lunges, plyometrics, rotator cuff work and core training two or three times a week.
Sample program
| Exercise | Sets x reps |
|---|---|
| Back or goblet squat | 3 x 5 to 8 |
| Romanian deadlift | 3 x 6 to 8 |
| Bulgarian split squat | 3 x 8 each leg |
| Box jumps | 3 x 5 |
| Pull-ups or rows | 3 x 8 |
| Band external rotation | 2 x 15 |
| Plank variations | 3 x 30 to 45 s |
Programming tips
- Learn technique with light loads first.
- Build strength in the off-season and maintain in season.
- Keep jump volume in mind when adding plyometrics.
- Train landing mechanics with soft knees.
- Allow 48 hours between heavy lower-body sessions.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Will lifting make me less agile?
No. Well-designed training improves power, agility and injury resistance.
How often should volleyball players lift?
Two to three times a week in the off-season, one to two in season.
Is strength training safe for teens?
Yes, with qualified supervision and proper technique.
