Women's Volleyball Workout Plan


Volleyball is a game that demands athleticism and coordination among all players. One of the keys to becoming a successful volleyball is the ability to produce a strong vertical jump in order to hit put-away shots. Women volleyball players don't jump as high as men do naturally, so they must spend much of their training time on leaping ability. Building strength and speed are also important for women volleyball players.


The idea behind working out for women's volleyball is to increase jumping ability, to hit the ball harder and to dominate the game as it is played in the air. This means doing jumping exercises, strength building exercises and quickness work that will help a woman volleyball player execute the shot she wants at the right moment. Executing the proper jumping and agility drills can help a female player dominate in all three of those areas.

Agility Drills

Being quick on your feet is a key component of volleyball. Practicing agility drills on a regular basis will help make those fast turns and twists on the court second nature. Train with an agility ladder that lies on the ground. Drills range from basic in and out movements to complex patterns that resemble an intricate dance.

Single-Leg Box Jump

In order to build explosive jumping power, take a 15-inch box or step and place it in the middle of the floor. Stand behind it on your right foot and jump over it, landing on your right foot. Turn around, gather yourself and jump back over it. Do 10 back-and-forth jumps off your right leg and then do 10 more off your left leg. This will build explosive jumping power.

Hill Running

Build leaping ability, quickness and endurance by running hills. Running uphill for 60 feet at a time will help your build speed, quickness and leg strength for leaping while running the same distance downhill will help you improve your balance. Do 10 reps in each direction to improve your jumping ability and leg strength.

Upper Body Workout

Developing your upper body strength will help you deliver a powerful serve and offset the fatigue that can creep up on you in the middle of a game. Use barbells, dumbbells, resistance bands and cable pulley machines to work all of the muscles of your arms, chest, shoulders and back. Perform one set of eight to 12 reps of each exercise with the highest weight you can easily lift; and as you gain strength, increase the amount of weight you lift as well as the number of sets of reps.

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