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Volleyball is more than just a beach activity, there are co-ed teams forming all over the country for real indoor competitions. This sport is a great alternative to intramural softball and bowling. Training techniques for volleyball are a bit different than for other sports you might be used to because you’ll use your whole body in a number of different ways. Below are some tips for training for volleyball. Practice “wall ball” in a racquetball court. Stand five feet from a solid wall and practice hitting the ball. The ball should hit the floor, then the wall then back to you. Don’t stop the ball, continue to hit it against the wall. This can also be done with a partner. Don’t use a good ball, though.

Play handball to sharpen your reflexes and work on coordination. Essentially, each player hits the ball to the other player, cycling through hitting techniques. Start at four to five feet apart and move closer periodically.

Dodge ball isn’t just for the school yard anymore. Ask your own kids or children in the neighborhood how to play this game of quick thinking, quicker moving and great defense development. Friends, family and teammates will love throwing a ball at you.

Almost any plyometrics exercise will help speed up your reflexes and strengthen your lean muscles. Side straddle hops, essentially jumping from side to side in rapid-fire succession, lifting legs and knees during each jump, will help you quicken your response time. Add some plyometrics to your walking or running routine by alternating extra long strides with very short ones.

Weight training for volleyball players should include both endurance and strength routines. Start with a circuit inclusive of arms, legs, back and abdominal muscles. Your first set should be 12 – 15 repetitions at 50% of your load capacity. Your second set should include 10 – 12 repetitions at 60% of your load capacity. Your last set should include 8 – 10 repetitions at 80% of your load capacity. Alternate circuit training three days a week with plyometrics twice per week.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.