5 Workouts To Improve Your Performance

Volleyball season is finally here!

Want to improve your jumps, hits, and agility?

We’ve got the 5 drills you should try for each.

Jump rope  

Jump roping is one of the fastest (and easiest) ways to improve your agility.

How high and fast you jump rope can strengthen the muscles in your feet and ankles which will increase the height of your jumps and agility over time.

One jump rope drill you should try is the Ali shuffle.

To do the Ali shuffle, start with one foot in front and the other behind you.

As you jump over the rope switch your feet so the foot that was behind you is now in front and vice versa.

Once you are comfortable with switching your feet while jumping over the rope, increase your speed.


Barbell squats are a key workout for players wanting to improve their jumps.

According to Livestrong, mimicking a vertical jump while holding weights can strengthen the muscles in your legs and hips which makes jumping higher easier.

To complete a barbell squat, hold the bar while lowering your body into a low squat.

Once in position, stand up and move the bar at an accelerated speed as if your are attempting a vertical jump.

Repeat for 3 sets of 10.

Over the course of the season, increase the weights on the bar gradually to strengthen your legs and improve your vertical jump.

Avoid adding too much weight to your bar, doing this can result in strains to your back and injuries to your legs.

Dumbbell arm swings

Every player wants to achieve a powerful hit during a match.

Adding dumbbell arm swings to your workout can help you to become a better hitter.

To complete a set of dumbbell arm swings, begin by staggering your stance.

While holding the dumbbell, move your arm back and forth maintaining a 90-degree angle with your arms.

Repeat 3 times for 10 to 20 seconds.

Depth jumps

Vertical depth jumps are another way to improve your jumps.

To do this drill, position a 6 to 12 inch plywood box in front of you.

Jump on top of the box with your feet shoulder width apart.

Once on top of the box, step off with both feet.

When jumping down, make sure to keep your feet shoulder width apart.

Continue your vertical depth jumps for 2 sets of 8.

**Use a soft surface like a mat to cushion your landing when jumping off the platform.

Lateral hop and hold

The lateral hop and hold is another drill that can improve your agility during the season.

According to Stack.com, lateral hop and holds helped the Wisconsin volleyball team become a top 10 team for the first time in 2001.

To complete a lateral hop and hold, get into your athletic stance and stand on your right foot.

Once in position, hop laterally (the distance of your hop should be between 2 to 3 feet) to your left foot.

Hold this stance for 2 seconds.

Repeat for 2 sets of 10, resting 25 seconds between each set.


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