How to Become a Better Volleyball Middle Hitter

The steps that you need to take to become a better volleyball middle hitter depend on what areas you are deficient in. General strength and conditioning exercises can help you play harder for longer. Plyometric exercises can help your explosive power and quickness. Training specific to middle hitters can help you understand your role on the court and your reaction time in game situations.

Things You'll Need

  • Set of step-up boxes
  • Passer and setter for volleyball exercises
  • Volleyball
  • Volleyball net
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Instructions

  1. General Strength and Conditioning

    • 1

      Perform 10 lunge repetitions by taking one large step forward with your right foot and placing it flat on the ground. Bend your left knee and slowly lower yourself until the upper part of your right leg is parallel to the ground. Now return to your original position. If you don't feel any burning in the muscles by the 10th rep, hold on to something heavy while you do them. Repeat the process for the other leg.

    • 2

      Complete three sets of push-ups by placing the palms of your hands on the floor and extending your legs out behind you, straightening your body. Slowly lower your body to just above the floor, and then slowly straighten your arms. Repeat this process until your muscles burn.

    • 3

      Run at least four times a week. Set a predetermined time that you want to run, and meet that goal each day. If you can't run for a long time right away, go ahead and alternate between walking and running, but make sure that as you condition yourself you progress to all running.

    Plyometrics

    • 4

      Complete 50 repetitions of ankle bounces by standing straight up with your arms to your sides and using your calf muscles to boost you off the ground. The point of ankle bounces is to jump with as little knee movement as possible.

    • 5

      Perform a double seated leg jump at least 10 times by sitting on a chair or object that will allow you to sit with your thighs parallel to the ground. Now jump as high as you can and land on two feet.

    • 6

      Set up multiple boxes, or any object that can hold your weight, of ascending heights in a row in front of you. They should be a few feet apart. Jump onto the first one, then down between the first and second and then onto the second one. Continue until you have jumped off the tallest box. Repeat the process about five times.

    Middle Hitter Specific Training

    • 7

      Toss a free ball to a passer in the backcourt. He or she will pass the ball to the setter on the net, who will set the middle hitter. Once the middle hitter hits the ball, toss a second free ball to the passer. The pass and set will happen again, and the middle hitter must transition off the net to be in position to hit it again.

    • 8

      Toss the ball to a setter situated on the net. When the ball is tossed, the middle hitter begins moving from one side of the net to the other. The setter will set a slide set, and the middle hitter needs to reach the ball in time to hit it by timing the approach and jumping off of one foot.

    • 9

      Toss a free ball to the passer in the backcourt, and have that player pass the ball to the net. The middle hitter must read the pass, approach and hit the ball before it gets to the setter position.