How to Train for Volleyball in the Offseason

The season may be over after the last game has been played, but that just means it is time to start preparing for next year! The off season is the perfect time to maintain and even improve the great shape that you are in. You will be that much more ready for the competition ahead.

Things You'll Need

  • Volleyball
  • Running Shoes
  • Free Weights
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Instructions

    • 1

      Lace up those tennis shoes, and hit the road. It is imperative that you keep those legs in good shape, and raise that stamina up high.

    • 2

      After an upbeat run, it is time to flex those muscles. Holding two appropriately sized weights at your sides, curl your right arm up toward your shoulder with your palm facing you. Then switch to your left arm, and do this 10 times each. Repeat this process one more time.

    • 3

      Next, holding the same weight, lift your right arm straight up. Bend your arm at a 90 degree angle behind your head, and then raise your arm back up to its starting point. Do this 10 times, and then switch to your left arm. Repeat this process one more time.

    • 4

      Still holding a weight in each hand, stand with feet shoulder width apart. Lunge forward with your right foot, and bend at a 90 degree angle at the knee. Step with your left foot to be upright once again. Now lunge with your left leg, and repeat 10 times for each leg. Turn around if you reach the other side of the room, and lunge back 10 times with each leg.

    • 5

      Now it is time to handle the volleyball! Pass to yourself straight up in the air for as many times as you can. Repeat this activity. Controlling the ball in a competitive atmosphere cannot be done if you are incapable of passing the ball to yourself as you practice.

    • 6

      Find a wall and stand a few feet away. Toss the volleyball a few feet above your head, and bring your arms up with your hands together. This should form a triangle "window" between your thumbs and index fingers. Locate the ball with this "window," and push the ball up and out so that it hits the wall. Continue setting to the wall until you cannot complete a good set.