The Importance of Strength Training in Volleyball

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The Importance of Strength Training in Volleyball
by: CD Gozzi

Volleyball is a sport whose athletes must demonstrate explosive moves, agility, vertical jumps, strong hits and serves. Position rotation requires players to be well rounded and excel at all positions. Strength training will give them the edge needed to excel in this sport. Volleyball athletes will get the best results if they put into practice periodization of their training. Bompa (1993) defines, "Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance. The goal of periodizing an exercise program is to optimize training during short (e.g., weeks, months) as well as long periods of time (e.g., years, a life time, or an athletic career). Using periodization, a competitive athlete is able to peak physical performance at a particular point in time, such as for a major competition."

Periodizing training should be broken up in four segments: Off-season, pre-season, in-season and post season. The off-season is when the athlete focuses on building power, strength and endurance. This is where the foundation of their fitness will be established. Weight training to increase strength is the goal of this segment. The athlete wants a more powerful serve and ability to block and spike the ball. All muscle groups must be integrated into the exercise program along with flexibility and range of motion activities.

Pre-season exercises include the actual motions of the game bumping, setting, spiking, squatting, jumping, and rolling. The athlete has built the muscle strength in the off season and is now preparing her body to perform the tasks required by the game. Many practice matches will help her hone these skills.

In-season is when the off and pre-season activities begin to come to realization. The athlete will be at her peak abilities and make the most of the strength and agility she has acquired.

Post-season is the time the body needs to repair. After the in-season is completed, it is a good idea for the athlete to rest and relax for a few weeks before getting back into the off-season strength training.

Strength training is the key ingredient to creating the volleyball athlete. With it she will be stronger and more powerful in her jumps, spikes and serves. Periodizing her training is necessary to avoid injury and overexertion of crucial muscle groups. Volleyball is a sport that can be unforgiving to the person who does not take fitness and physical preparation seriously. Strength training should be considered for Volleyball players and any athletes who want to excel at their sport.

Bompa, T.O. Periodization of strength: the new wave in strength training. Toronto, ON: Veritas Publishing Inc., pg. 28, 1993.

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