Mastering the Volleyball Set: The Best Drills and Exercises to reach A-Level
Part 3 – Boosting Stamina
By Ovanto.org Team
This article is in sync with our mission to contribute to the development of health culture and the growth of all disciplines of volleyball. We provide informative and educational content about volleyball training and the benefits of playing the sport.
Welcome back to the conclusive installment of our comprehensive guide! In Part 1 and Part 2, we’ve immersed ourselves in the integral aspects of Strength and Speed, the first two of the three vital S’s in Volleyball training.
Now, in Part 3, we complete our triad by delving into the paramount importance of the third S: Stamina.
As we’ve learned, the game of volleyball demands a remarkable blend of athleticism, agility, and precision. It’s a sport that requires not only bursts of power and lightning-fast reflexes but also the endurance to maintain peak performance throughout a match.
Stamina, the third cornerstone of the A-Level player’s attributes, plays a pivotal role in prolonging your effectiveness on the court and outlasting opponents.
Just as a well-executed set requires precision, and a powerful spike necessitates strength, and rapid movements demand speed, sustaining these actions through the course of a game requires a high level of stamina.
Players with exceptional Endurance can consistently make explosive plays, thwart their adversaries, and maintain a competitive edge deep into matches.
Continuing our journey towards A-Level volleyball, we will delve into a selection of drills and exercises designed to amplify your Stamina.
These training techniques will empower you to push your physical boundaries, ensuring you have the endurance to dominate both the early rallies and the final crucial moments of the game.
3. Cultivating Endurance: going the Distance
Matches can be long and grueling. With high endurance, you’ll still be performing optimally even in the final moments of a tight match.
A. Running: Long-distance running conditions the heart and lungs, ensuring you don’t easily gas out during games. It also vastly improves stamina.
Technique Tips:
· Maintain a steady pace, focusing on deep, rhythmic breathing.
· Incorporate interval training, alternating between jogging and sprinting, to simulate the stop-and-start nature of volleyball.
How to do it:
· Start with a 10-minute jog to warm up.
· Increase your pace to a comfortable run and maintain for 20-30 minutes.
· Cool down with a 5-minute walk.
B. Jumping Jacks: A simple yet effective cardiovascular exercise.
Technique Tips:
· Keep the movements smooth and rhythmic, maintaining a steady pace and add some energy to your workout, rhythmic gym music can be beneficial. There are plenty of free tracks available online. Platforms like SoundCloud or YouTube often have workout playlists or specific rhythmic tracks that users can stream for free. Simply search for “gym workout music” or “rhythmic workout tracks” on these platforms to find suitable tunes.
· Ensure you land softly with knees slightly bent to minimize impact.
· To challenge yourself, increase speed or add light wrist weights.
How to do it:
· Stand with feet together and hands by your side.
· Jump your feet out while raising your arms overhead.
· Jump again to return to the starting position and repeat.
Perform 3 sets of 50 reps.
C. Burpees: This full-body workout not only builds endurance but also promotes strength and agility.
Technique Tips:
· Ensure a full range of motion, from the squat to the plank to the jump.
· Pace yourself; it’s about endurance, not speed.
How to do it:
· Stand with feet shoulder-width apart.
· Drop into a squat position and place your hands on the ground.
· Kick your feet back to reach a plank position.
· Perform a push-up.
· Jump your feet back to the squat position and explosively jump into the air.
Execute 3 sets of 15 reps.
D. Cycling: Indoor or outdoor cycling is a low-impact cardiovascular exercise that can help improve endurance and leg strength.
Technique Tips:
· Adjust the resistance or incline to simulate varying terrain.
· Keep a steady pedaling rhythm, focusing on controlled breathing.
How to do it:
· If using a stationary bike, set the resistance level to a challenging but sustainable level.
· If cycling outdoors, choose a route that includes hills and varying terrain.
Aim for a 30-45 minute session, gradually increasing the duration as your endurance improves.
E. Skipping Rope: Skipping rope is a fantastic way to improve cardiovascular fitness and coordination.
Technique Tips:
· Keep a light bounce in your step and your wrists relaxed while turning the rope.
· Engage your core for stability and land softly on the balls of your feet.
How to do it:
· Hold the skipping rope handles in each hand.
· Swing the rope over your head and jump over it as it passes under your feet.
Start with 1-2 minutes and gradually increase the duration over time.
F. High-Intensity Interval Training (HIIT): HIIT involves alternating between intense bursts of exercise and short periods of rest. It’s an effective way to build endurance and improve cardiovascular fitness.
Technique Tips:
· Choose exercises that engage multiple muscle groups, such as squat jumps, mountain climbers, or high knees.
· Ensure proper form during the intense intervals to prevent injuries.
How to do it:
· Perform each exercise at maximum effort for 20-30 seconds, followed by a 10-15 second rest before beginning with the next exercise.
· Complete 4-5 different exercises in a circuit format, then rest for 1-2 minutes before repeating the circuit 2-3 times.
Here is an example of a 5-exercise circuit:
Perform each exercise at maximum effort for 20 seconds, followed by a 10-second rest.
After completing all 5 exercises, rest for 1-2 minutes max, and then repeat the circuit for a total of 3 rounds.
1. Squat Jumps:
· Start in a squat position, then explosively jump as high as you can.
· When landing, bend your knees slightly to absorb the impact.
· Lower back into a squat position to prepare for the next jump.
2. Jumping Jacks:
· Follow the technique tips mentioned earlier.
· Focus on maintaining a steady rhythm and controlled movement.
3. High Knees:
· Stand in place and lift your knees alternatively as high as possible.
· As you lower one knee, simultaneously lift the other knee in the same manner. This creates a running or jogging motion while staying in one spot.
· Pump your arms in rhythm with your knees.
· Aim to maintain a fast pace throughout the interval, ensuring that your knees reach as high as your breast/chest level
4. Quick Feet:
· Stand with your feet hip-width apart.
· Keep your knees slightly bent throughout the exercise. This helps you maintain a low stance and quick movements.
· Begin by rapidly lifting your right foot a few inches off the ground. As you lower the right foot, simultaneously lift your left foot. Continue alternating between the right and left feet.
· Keep the movements short and as quick as possible. The emphasis is on speed and agility.
· Maintain a consistent rhythm as you move your feet up and down and keep your core engaged for stability while performing the exercise.
· Pump your arms in rhythm with your foot movements to simulate a natural running motion.
5. Mountain Climbers:
· Start in a plank position.
· Alternate bringing each knee towards your chest in a running motion.
· Keep your core engaged and maintain a quick pace.
G. Swimming: Swimming is a full-body exercise that enhances cardiovascular endurance while being gentle on the joints.
Technique Tips:
· Focus on maintaining a steady breathing pattern and proper stroke technique.
· Vary your strokes (freestyle, backstroke, breaststroke) to engage different muscle groups.
How to do it:
· Swim continuously for 20-30 minutes, aiming to gradually increase the distance covered.
To excel in volleyball at an elite level, it’s crucial to cultivate your body’s ability to endure physical demands.
Incorporate the provided drills and exercises into your training routine to enhance your stamina, allowing you to maintain your prowess from the opening serve to the final point.
By honing your endurance, you position yourself as a reliable asset to your team, capable of contributing consistently during every phase of the game.
While technical skills are pivotal, don’t underestimate the value of endurance as a game-changer.
Remember, the journey to A-Level excellence is a multifaceted one, and addressing every aspect of your preparation—Strength, Speed, Stamina—is key to your triumph.
Through dedication, persistence, and a well-rounded approach, you have the potential to rise to the pinnacle of the sport and leave an indelible mark on the volleyball court.
Combine this physical preparation with proper nutrition and a focused mental outlook to ensure you’re well-equipped to tackle the challenges of competitive volleyball.
Disclaimer: The information provided in this article is intended for general guidance and informational purposes only. The exercises, drills, and training techniques described may not be suitable for everyone. It is advisable to consult with a qualified fitness professional or a Volleyball coach before attempting any new exercise program, especially if you have any pre-existing health conditions or concerns. Participation in physical activities carries inherent risks, and individuals should use their own judgment and discretion when engaging in any exercise routine. The author and publisher are not responsible for any injuries or damages that may result from the use or misuse of the information presented in this article. Always prioritize safety, proper form, and individual health considerations.
