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Volleyball fitness exercise

Designing an effective volleyball training program requires developing a range of physical attributes.

To play volleyball well requires a combination of:

Explosive power
Vertical jump height
Stamina
Speed
Agility

Skill training alone will not develop this, it can only come from an effective training program.

Analysis of top players reveals that they have highly developed lower body power, and thus perform well in the vertical jump test. This power is essential to get up and spike, block, set and dive.

In addition to developing lower body power, it is essential for players to strengthen their core. Core work is the vital element for linking together lower body power and upper body strength.

While a certain degree of aerobic endurance is necessary given the length of games and sets, of far greater importance is power endurance - this gives players the ability to still get up and block or spike even at the end of a game.

In addition to improving performance, a well-designed training program should help to reduce the incidence and severity of injury. Although it is a non-contact sport, the ballistic nature of the sport, and the number of jumps that players make in a game, mean that injuries are quite common.