What should my volleyball training consist of during the off-season?

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This is the time to physically and mentally recondition. Your off-season program should begin with functional movement testing in order to address any movement impairments caused by your strenuous season. This is also a great time to spend a few months improving flexibility and stabilization at the beginning, followed by strength and power towards the end. In order for you to improve flexibility and balance, perform foam rolling on all chronically tight muscles along with exercises such as planks, cobras, and single leg squats. For strength and power goals, try pushups, ball shoulder presses, and cleans, along with plyometric work such as jumping and bounding. Keep in mind core, balance, and plyometric work should also be performed during these phases.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.