Training For Volleyball Resource (Ebook)

TRAINING FOR VOLLEYBALL MISC.
RESOURCES EBOOK
By
Barry Lovelace
www.barrylovelace.com
Over the years there have been many emails, articles and videos that I sent to the thousands of loyal
subscribers detailing core power, core exercises, tips and drills to help generate power, quickness,
speed, agility and endurance in volleyball athletes. This ebook is a culmination of all that information.
Please enjoy before, during and after the season to help your athletes become better athletes with
these simple, yet very effective tips.
There are a few things I must ask of you in return for this information.
First, please put to good use with your athletes. They WILL see results in a very short period of time.
Second, if you forward to a friend or fellow coach all information must stay intact. This ebook cannot be
altered or re-written and is a free product provided by B&L Fitness, Inc.
Thank you for being a loyal subscriber to Training for Volleyball and please enjoy this and all future
information to help you and any athlete you become involved with.
Yours in Health,
Barry Lovelace
Barry Lovelace is an internationally recognized fitness professional specializing in athletic power. He is the creator
of several hot selling athlete training DVDs and fitness products. You can find out more about Barry and see his
products at www.barrylovelace.com and visit his volleyball training site at www.trainingforvolleyball.com
13 Points of Core Training
By Barry Lovelace
Creator of Training for Volleyball
1. The core is comprised of nearly 30 different muscles that basically wrap around
your body in the area between your hips and ribcage. This area connects your
upper and lower body so it can function as one.
2. The core is fundamental to all body movement. You hardly make a movement
without engaging your core whether it be walking up the stairs or bending down
to pick something up.
3. A strong core provides balance and stability, a necessity in athletic movement.
4. Your core is the basis for all athletic movement. When you hit, throw, twist, swing
or run you are relying on core strength.
5. A strong core reduces your chances of low back injury which is quite common,
especially in athletes.
6. Your core includes both abdominal muscles and lower back muscles.
7. If your core is weak, your movements will be weak and you will not reach your full
athletic potential.
8. Abs are overrated, they have very limited action, whereas the core comprises of
many muscles that work to stabilize the spine, pelvis and shoulder, offering a
solid foundation for movement.
9. Core strength allows the body to maintain a solid foundation in the torso and
transfer that energy from the center of the body out to the limbs.
10. All athletic powerful movements start from the center (core) of the body out, and
never from the limbs alone.
11. Before any powerful, rapid muscle contractions can happen in the limbs, the
spine must be solid and stable and the more stable the core, the more powerful
the arms and legs can contract.
12. The biggest benefit of core training is to develop functional fitness - that is,
fitness that is essential to both daily living and regular activities.
13. Core workouts are innovative, fun, effective and NEVER boring.
The Reality of Protein
By Barry Lovelace
So how much do you think you know about protein? I think most people are extremely
confused on this issue thanks to boatloads of misinformation out there from people
trying to sell high protein diets and others trying to keep you eating unhealthy animal
protein.
Lets start with the basics. Protein by definition means primary substance. Protein is an
important nutrient required for the building, maintenance and repair of tissues in the
body. Amino acids, the component parts of protein, are the biochemical basis for life
and are required by every cell in our bodies. It is not enough to know that protein is vital
to the function of our bodies, we must also learn how much we need and from what
sources it should come from.
First, lets talk about how much protein the average person needs. The RDA for protein
for an average person is .8 grams per kilogram of body weight. To figure this out for
yourself, take your bodyweight in pounds and multiply that number by .36, the answer is
your recommended protein intake. Many nutritionists believe that this formula is inflated
and that 25-35 grams of protein a day is sufficient. No matter which source you want to
go by, you are probably taking in a lot more than the recommendation.
The sad fact is that the average American consumes over 100 grams of protein a day!
Eating too much protein puts much undo stress on your body. Too much protein puts a
huge strain on your kidneys. The excess protein releases nitrogen into the blood and
then the kidneys must work very hard to expel this waste through the urine. Another
downfall of eating too much protein is the calcium drain. It is a fact that if you take in too
much protein, it will cause you to excrete calcium through your urine and this could lead
to osteoporosis. Now that we realize how much protein we need and have some
reasons not to overdo it, lets discuss healthy, versus unhealthy sources.
Unfortunately the reason that the average American takes in more than 100 grams of
protein a day is because we, as a nation, rely heavily on animal products for our food
sources. If you have some meat and/or cheese or eggs at each meal, which many
people do, than you dont even have to overeat to greatly overdo the protein. It is the
ratio that is off. As weve discussed before, the majority of your diet should consist of
carbohydrates, this is your bodys main energy source. Animal proteins are the
unhealthiest form of protein because of their high cholesterol levels, the workload they
create on the digestive system and for many of them, their saturated fat.
Beef, pork, cheese, eggs, etc. cannot be considered healthy forms of protein; they lead
the way with high saturated fat content and high cholesterol.
Healthier choices are turkey, chicken, low fat cheese, etc., because although you still
get the cholesterol you dont get as much unhealthy fat. The healthiest sources for
protein are fish, legumes, broccoli, dark green leafy vegetables, egg whites, nuts and
nut butters and low fat yogurt (preferably soy based). Many people see protein (meat)
as the main course of meals in America. This has led us down the road we are now on
with alarming incidents of heart disease, diabetes, cancer and obesity.
Make good, healthy complex carbohydrates and vegetables the main source of your
food intake to get your protein level down to where it should be. You will feel better,
have more energy and be healthier for it.
Nutrition Tips & Suggestions
By
Barry Lovelace
'What did you eat last night?' is the question coaches should be asking their athletes the morning
of tournament day.
My wife, Laure and I were at our first tournament where we had our Training for Volleyball
stand and I noticed something that, to me, stuck out like a sore thumb.
The eating habits of almost ALL the young athletes right before they were ready to step on the
court to play, and in general throughout the day.
The following are a few tips to help you not only gain an advantage over the poor nutrition of
your opponent, but how to make healthy choices and drastically improve your game: (please
remember, these are my suggestions for being the best on game day and NOT about weight loss.)
1) Drink plenty of water a few days before and the day of your game. You should always drink
water throughout your day, but it is very important when you are going to be very active and
competitive for a long period of time.
2) Eat a good carbohydrate meal the night before a game. Whole wheat pasta or yams are good
sources of carbohydrates.
3) Pack healthy snacks for game day and eat every few hours, but not full meals. If you have a
break in between games of at least an hour or more, then you can eat a meal, but not a meal that
will make you 'stuffed'. Granola bars, fruit, nuts, vegetables and crackers are good choices, but
try to eat them at least 45 minutes before you start your game. If you eat immediately before the
whistle blows, you will feel sluggish because your body is digesting food at the same time you
are trying to be active.
Those are my simple solutions to help you be your best on the court.
Push-up with alternating shoulder taps
By
Barry Lovelace
Before we get started with this fabulous exercise to help create some power as well as give you
that lean look we need to go over a few things:
Always start with a proper warm up

Perform a few days a week allowing 24-48 hours until you perform exercise again REST
IS GOOD
Perform as many reps as you can until you feel that you only have 2 more repetitions
left then STOP. Rest approximately 1 minute and continue. Perform this exercise for 2-5
sets depending on your level of fitness. ONLY YOU KNOW HOW YOU FEEL SO PLEASE
USE GOOD JUDGEMENT AND DO NOT FORCE ANY MOVEMENTS
*Make sure you consult your physician before starting.
Lets get started!
Push-Up with alternating shoulder taps
Depending on the level of intensity you choose, this can be may be the most challenging push-
up routine you have ever done. It is a total upper-body conditioning exercise.
GOAL: Maintain a stable environment while tapping shoulder. Use a wide base with your feet to
aid in maintaining stability and concentrate on squeezing your core. (notes on this below)
Begin in a push-up position with arms fully extended. Shoulders are directly over the
wrists & feet wide (just past hip width). You butt is NOT up in the air. You should be
straight from your shoulders to your hips.
Lower your body towards the ground; do not let your elbow joint pass 90 degrees
Return to starting position (push your chest through the ground as you return to the
starting position so you fully use the chest, shoulder and triceps muscles.)
Hold at the top for 1 second
Tap right shoulder with left hand
Return to starting position
Lower your body towards the ground; do not let your elbow joint pass 90 degrees
Hold again for 1 second
Tap left shoulder with right hand
Perform as many reps as you can until you feel that you only have 2 more repetitions
left then STOP. Rest approximately 1 minute and continue.
Notes and how to add intensity:
1) Maintain a stable environment definition: The goal is to remain square to the ground and not tilt your hip
every time you tap a shoulder. Now, that is the GOAL. With many of my athletes, including professional, they
tend to shift their hips which is OK. It may take several attempts to maintain the totally stable environment.
2) SQUEEZE YOU CORE as you raise your hand to tap shoulder. Make believe someone is about to punch you in
the stomach and SQUEEZE. I also highly suggest you maintain a tight core while performing the push-up as
well.
3) When you are pushing UP, use your entire upper body to press DOWN. Meaning, take the pushing out of the
hands and into the muscles you are working. This is a great way to use the muscle your working and gain
results MUCH QUICKER
4) As you tap the shoulder lift the leg on the same side of the shoulder you are tapping. If you are tapping the
right shoulder, lift the left leg. Lower the leg as you lower your hand. SQUEEZE CORE!
5) START with a raised leg! You need to know ahead of time which shoulder you are going to tap FIRST. Raise
THAT leg BEFORE you begin lowering your body. As soon as you tap the shoulder, lower that leg as you lower
your hand and immediately raise the opposite leg. ContinueGOOD STUFF!
6) Perform on a rolled up Yoga mat. Roll up the Yoga mat tightly and place under your hands. This adds an
unstable environment in turn recruiting many more stabilizer muscles to bring out more muscle QUICKER
You can also use dumbbells to place under your hands as well
7) ADD INTENSITY WHEN YOU ARE READY, NOT JUST FOR KICKS AND GIGGELS TO SEE IF YOU CAN DO A HIGHER
INTENSITY AND HAVE NOT MASTERED THE LOWER LEVEL PART OF THIS EXERCISE.
8) ALWAYS talk to a physician before starting ANY exercise program.
9) If at any time you feel pain or begin to compensate form for function STOP! The No Pain No Gain saying is
just old school. You body knows what is right for you. PLEASE use good judgment.
Great balance challenging exercise not only for athletes, but for everyone!
ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM
Single Leg Anterior Reach
Balance and a strong core not only benefits the recreational golfer and a professional basketball player, but it also helps
everyone. If we are on our feet we need to balance period. Creating a strong core will help one balance better.
The Single leg Anterior Reach is a great exercise for the above, as well as strengthening the ankle, knee, hips and back.
Lets start!
With you Core engaged (make believe someone is going to punch you in the belly or you are laughing real hard and
squeeze) stand on one leg with arms hanging naturally by your side and your head, shoulders and chest up nice and tall.
Your knee should be slightly bent. (Soft knees)
Movement
Leading with opposite arm reach forward as you bend over at the waist reaching for an object such as a cone.
Return to starting position by squeezing your glute (BUTT) muscle on the leg you are standing on then repeat
movement for prescribed number of reps. Anywhere from 10-15 reps or 30 seconds to one minute each leg.
Everyone has a different level of fitness. Know what yours is and decide which repetitions are best for you.
Safety Points
Maintain straight line from ear through hip, knee and ankle
Remember to maintain soft knee with the leg you are standing on.
Target
You will feel this in the core, but this exercise also works the glutes and hamstrings as well as improving balance.
Add intensity by adding a rolled up yoga mat under the leg standing on or close your eyes!
This is great to do at home, at the gym or for a coach to have his entire team perform as part of their training/warm up.
Good Luck!
Shoulder Pulses with Band
By
Barry Lovelace
The Shoulder Pulses with band is one of my most effective exercises to create arm power and swing
speed. It is included in all my athlete training products that require swing speed as well as throwing or
hitting power.
This exercise helps build explosive strength in the shoulder to greatly improve arm swing and power.
This is also a great core exercise. To perform Arm Pulses with Band you will need to attach a JC Band or
other high performance band to a permanent, sturdy fixture. Please keep your core engaged throughout
the movement. You will also see that the exercise is being shown on an Airex pad. Using an Airex pad
causes there to be an unstable environment and forces you to use even more of your stabilizer muscles.
Also notice that Barrys feet are not touching the floor. This is another progression that will increase the
challenge in your core.
Side view of A Front view of A
Begin kneeling on mat or Airex pad while holding band in hand overhead as shown in illustration A.
There should be tension in the band. Begin moving the arm front and back in short, quick pulses.
Concentrate on using your anterior deltoids (front shoulder muscle) to pulse and NOT your hands. Think:
Deltoid and hand follows. This will put more emphasis on the area you want to work. One of my training
philosophies is always use the muscle youre working.
As you pulse, move your arm down along the side of your body as shown in illustrations B through E,
pulsing the entire time. Pulse back to the starting position as shown in illustrations F through I.
Continue with this for 1 minute, repeat on other side for 1 minute.
B C
D E
F G
H I
The bands used in this exercise are JC Bands that I use every day with every client. I highly recommend
them for all athletes and coaches. They last a long time and maintain their power of resistance. For this
exercise I recommend starting with the pink band. If this becomes too easy, please move forward with
more resistance by ordering the orange band. Click here to order or go to www.barrysproducts.com
Single Leg Squat with Band
By
Barry Lovelace
This Single Leg Squat with Band is great for building explosive strength in the lower body while
challenging your core in a big way as well. As with all movements this exercise has progressions that you
can add as you get stronger. In the pictures you will see that Barry is on an Airex pad and has a band
around him. Standing on an Airex pad or any other stability training device forces your body to recruit its
stabilizer muscles and greatly intensifies the movement. Obviously, a single leg squat can be done
without the band but it is the band that gives you the explosive results you are looking for and makes all
the difference.
A) Place band across body.

To do this place the band around one shoulder, maintain an upright position and
grab the band at the halfway point to create lots of slack. Lift the opposite and
place inside the band. It should look as above in Figure A.
To begin the exercise lift the leg without the band and keep a slight bend in knee
of the leg you are standing on.
B) Squat down by bending the standing leg; squeeze your core for balance.
C) Return to start position. Repeat A through C for 20-60 seconds depending on fitness level.
Switch band to the opposite side and repeat entire series.
You can order bands here: Super Bands (1/2 for the young or beginner athlete and 1 for the
experienced high school or college athlete)
T Square Quickness & Reaction Drill
By Barry Lovelace
The following exercise may seem simplistic, and it very well may be for a handful
of athletes. But when one is challenged both physically and neurologically, even
the most simplistic exercise can leave us a little behind the eight ball.
Meaning: Not very quick to react.
When challenging athletes, whether they are club, high school, college or
professional level players, it is important to challenge them neurologically and
physically at the same time to improve their quickness and reaction on the court
or field of play.
What I really am saying is: In order for athletes to react quickly, not only must
their bodies be prepared to react, but their minds need to be prepared to react as
well. In other words, they need to process what they need to do (for example, dig
to get a ball) and then do it. If the processing is slow then the movement is
delayed no matter how prepared the body is. Make sense?
One way to help improve the overall athletic ability of athletes is the T Square
Quickness & Reaction Drill. Again, this may seem very simplistic to some; but once
you see them go through this drill you will be amazed at how top level athletes
struggle at first, which is all good. This means they can only improve.
Check out the video below of the Freedom High School Boys (one of the girls is
working out as well) Volleyball Team in action.
T Square Drill Freedom High School
Now that you have seen some great athletes performing this fun drill lets move
onto the logistics of the T Square Drill.
Each athlete starts in his or her own T Square as you see here:
How to Make the T?
Simply use masking tape to create the T Square. You can choose to create the
entire square with masking tape or take advantage of the lines already on your
gym floor (and save waste ) and set a line perpendicular across the lines already
there. Set these lines approximately 4 apart from each other. The square is
approximately 3 x 3. This is plenty of room for the athletes to move around.
Example here:
Gym Floor Line
Masking Tape 3
Verbally provide numbers / letters / colors for each square to the athletes. We
start out with numbers as you see below.
2 3
1 4
All athletes start in Box 1.
The coach will stand behind the athletes and call out the numbers. The first time
this is performed call out the numbers in slow cadence and in order and go
through three times.
So it will sound like this: TWO! pause THREE! pause FOUR!- pause ONE!
& repeat two more times through. Three times around will help stick in their
minds.
Now they are ready. The coach will pick up the pace and stagger the numbers (as
you will see below), but do not go to quick right away. Pick up the pace each set.
Perform each set for approximately 30 seconds to 45 seconds.
The following are several ways to change it up and add progressions to the drill.
Change the way the numbers are in the box. Here are a few samples:
3 1 1 4
2 4 3 2
Add colors to the mix.
Example Below:
Blue 3
1 Red
Change to all colors or another verbal command (next suggestion) of your

choice.
Call out a command other than what commands are in the T. Example: Call
out 5 for Squat Jumps or Patriots (your team name) to turn left quickly
and return to forward position. That command can also be for them to do a
squat jump, push up or squat thrust or also for them to yell LOUDLY the
same thing they yell during a match when they record a Kill. I usually do
that command about 3-4 times in a row. Pumps them up!
There is your T Square Quickness & Reaction Drill. Please use good judgment with the
quickness of your commands and be creative when you challenge your athletes both mentally
and physically.
Videos
The following are various videos for improving athletic performance.

(click on http link to view video)
Increase Vertical Jump and Power at home - http://www.youtube.com/watch?v=v75cMimMiOM
Power Push Up - http://www.youtube.com/watch?v=vQMxPcKi-VI
Core Exercise to help create Power - http://www.youtube.com/watch?v=GSPHPrE7F_8
Single Leg Wall Squats - http://www.youtube.com/watch?v=WoUz4W4jkf8
Leg Blast Super Set - http://www.youtube.com/watch?v=5l_RXu78CRo
In Season Super Set - http://www.youtube.com/watch?v=MAuzn_a1j1I
Lateral Planks http://www.youtube.com/watch?v=N56wIMGHz7o
This is taken directly from Core Power for Baseball (http://www.corepowerforbaseball.com). ALL
Exercises in this video are to strengthen the Core and will definitely benefit ANY athlete, especially
volleyball players.
Misc Core Exercises - http://www.youtube.com/watch?v=FzQddeU9owQ&feature=channel_page
(the most viewed video of mine on You Tube)
The Unstable Body bar Push-Up
By
Barry Lovelace
Equipment:
Body bar, barbell or any solid bar-pipe approximately 3-4 in length / may need two if you do
not have the below
Dumbbell or yoga mat
Bench or Box approximately 4 16 inches off the ground (you can actually use a
coffee table
The Unstable Body Bar Push-up is a fabulous exercise to work the entire upper body as well as your
Power Pack your Core. The unstable environment in which you perform this exercise recruits TONS of
muscles in your chest, shoulders, triceps, posterior deltoids (rear shoulder muscles), back and again,
your core.
Follow below on how to properly perform this exercise as well as progressions:
*As with ALL exercise programs make sure you consult your physician before starting.
A) Start with a rolled up yoga mat/dumbbell or solid bar and place on the box/bench or coffee
table
B) Place the body bar/barbell/solid bar or pipe perpendicular (forming a +) on top of the above.
The bar and dumbbell/mat should be near the end of the box/bench, not in the center.
C) Place yourself in a push-up position directly over the bar (chest over bar shoulders directly
over wrists). Back is straight, Core is TIGHT..make believe you are laughing very hard or
someone is about to hit you in the belly & SQUEEZE - Hold that core. You are also on your toes.
D) Your head should be looking down at all times. This keeps your spine in alignment
E) Slowly lower yourself to 90 degrees. DO NOT let your back go below your elbows.
F) Push yourself back to the starting position. NOTE: When you press back up, DO NOT use your
handswhat I want you to concentrate on is pushing your chest and shoulders through the bar
on the way up. ALWAYS use the muscles you are working for better results.
G) You should have felt unstable on the way down and the way up. This is where you are recruiting
TONS of muscles and grabbing your core. You will recruit more muscle and create more power
with this exercise!
H) REPS? I suggest performing as many as you can until you are about 2-3 reps away from failure.
Rest for a minute or so, and do again for 1-2 sets. You know how you feel so PLEASE use good
judgment.
Special notes to add intensity or lower intensity.
If the push up is too much, just hold the plank position and you will feel your core engage.
Progress to the push-up when you are ready.
If the push-up is too hard and the plank too easy you can either perform a push-up or hold the
plank and alternate leg lifts. With the leg lift all you do is raise your leg off the floor
approximately 12, hold for a second, GENTLY lower to the ground and repeat other side. The
goal when you are lowering your leg to the ground is to not hear your foot touch the ground.
Too easy or your ready to add intensity? Perform the leg lift as you do the push-ups. You do not
have to alternate legs. Change legs for the next set.
Still too easy? Perform with your feet on a stability ball, bench or second or third stair on your
staircase. You can also raise a leg to add even MORE intensity
OK..that should get you started on working your entire upper body as well as your Power Pack!
Again, I cannot stress enough how to perform this movement in a controlled movement pattern as well
as STOPPING when you are fatigued. If you feel yourself compensating after a few seconds or reps
STOP!
The Confusion Drill for ALL Athletes
By
Barry Lovelace
The Confusion Drill is one I use for all my athletes and it is very effective and fun when we
train in groups. The drill is designed to challenge the athletes neurologically. It is great to be
strong and powerful, but an athlete also needs to focus on quickness and reaction. The
Confusion Drill will help.
Whether you are or coach club, high school, college or professional athletes, this is a drill for
ALL.
Lets get the body working as ONE!
(Diagram Below)
1) You will only need about a 20 wide space and enough space to line up the athletes as
per #2.
2) Line up the athletes one behind the other facing the same direction in the center of the
20 area. Leave approximately 2-3 feet between each athlete.
3) There should be a line or cone 10 to the right and 10 to the left of the athletes. This will
be their target to go to when you begin the drill.
4) There will need to be something that marks the center / starting area so the athletes
know where to return. This can be a cone or another line.
5) The coach stands BEHIND the athletes so they do not see him / her.
6) The coach will let the athletes know which three cadences will be called out and where
the athlete should go. To keep it simple for their first time I use the following cadence
before mixing it up:
Red Right / Green Left / Blue Jump High.
7) Starting in an athletic stance (Feet shoulder width apart, knees slightly bent, shoulders
back, hands out front almost like a linebacker!) the coach will call out the cadence and
the athletes TAKE OFF to the line / cone and immediately return to where they started
and assume the SET position. The coach allows only a few seconds (2-3) and calls out the
next cadence.
8) This is repeated for approximately 1 minute. Take a break and repeat 5-10 times.
How to mix it up?
1) Change cadence after the first 2-3 times. You can change by rearranging the direction in
which the athletes go using the same color sequence as above. EX: Red Left / Green
Jump High / Blue Right
2) Change colors to numbers
3) Mix in colors and numbers
4) Add an athletes name, color and number
5) Add team name etc..
6) Have the athletes turn around and use the same sequence
There are many ways to challenge the athletes. I recommend changes after 2-3 times
through. When they become very good with their reaction after a few weeks you can begin
to change after the first round.
How to crank up this drill to help with endurance?
1) After the cadence is called out and after they begin to return to center the coach can
yell, HIT IT! and the athletes drop to the ground and either do push-ups or hold a
plank. When the coach decides they had enough (I recommend about 15 secs) the coach
yells, GO and they return to center, get set and the cadence begins again.
2) The HIT IT can be push-ups, squat jumps, planks, mountain climbers, v sits etc.
Enjoy Have Fun and remember ALL athletes like to have fun!
Whether you are a club coach or D1 college coach, please let them have fun at the same
time they are cranking out some intense workouts. When ones moral is up it makes the
coachs job easier and they WILL want to work harder.
20
= Athletes = COACH!
Use Mental Strength to Overwhelm Your Volleyball Opponents
By
Barry Lovelace
So much goes into becoming a great volleyball player. Practices are filled with
countless volleyball drills, workouts and pep talks in an attempt to encourage each
individual player to be their personal best. A good volleyball player is one who has
a clear understanding of the game and one who puts extra effort into strength
training for volleyball in order to be physically prepared for the demands of the
game. However, there is another aspect of athletics that should not be overlooked
and it is important for every athlete no matter what the sport. It is mental
preparation.
Many coaches are confused as how to provide their players with mental
preparation and unfortunately many more deem it unnecessary. However, it is
proven again and again that mental conditioning pays off. Coaching mental
preparedness is actually not difficult or time consuming. It is something that can
be built into regular volleyball practices and interactions with the players. This is
not about long lectures or over the top pep talks, its more about teaching your
players to put aside their fears, have confidence and be in control of their own
thoughts.
Most great athletes will tell you that training your mind for sports is almost as
important as training your body. Mental conditioning is often the difference
between winning and losing or a good performance and a poor one.
How many times have you seen a young athlete play tense and make errors?
This is fairly common. Many volleyball players need to be calmed down before
a game. This can be done by practicing deep breathing or centering.
Another key component to mental conditioning and an important skill for any
athlete is visualization. You can improve your technique and performance by
visualizing a kill, a dig or a serve the way it should be. This way you are
mentally prepared to make it happen in a game situation. Many professional
athletes use this technique. You can also visualize your successful
performance to heighten concentration.
Strength training for volleyball is definitely required, as are volleyball drills
but adding mental conditioning to your training will take things to the next
level.
We all know that volleyball players, like all athletes, get a lot out of
participating in the game. Playing volleyball provides one with a sense of
teamwork and camaraderie. It gives each athlete a sense of pride and makes
him or her aware of what they are capable of. These benefits spill over into an
athletes personal life and can have a very positive impact. The training that
athletes go through, both physical and mental is a tool that one can use and
rely on throughout their lives.
How to Become the Most Valuable Player on the Volleyball Court
By
Barry Lovelace
Part of what makes sports great is that feeling of being part of a team, the sense of accomplishment
one gets from doing their part. Like any team sport, the success or failure of a volleyball team relies on
the performance of each individual. You can become a vital part of your team and assist them in great
success; all it takes is desire and the right preparation.
At volleyball practice coaches have their players focus on volleyball drills, technique and game
situations to prepare them for a game. This is obviously a huge part of what every volleyball player
needs to know. However, the difference between a good volleyball player and a great volleyball player is
the amount of time they spend training their bodies for the game of volleyball.
In order to excel at the sport of volleyball, a player needs certain athletic abilities not just mastering a
few volleyball drills. They need to have a good vertical jump, they need explosive arm power and swing
speed, they need quickness, flexibility and fast reaction time and they need balance. Unfortunately
these aspects of volleyball training are overlooked a majority of the time.
Understanding the need for volleyball specific athletic traits is the first step. Think about the different
positions and game situations that a volleyball player faces. They need to travel very short distances
quickly to get to a ball; this requires quickness and reaction. They need to jump high at the net to block a
ball; this requires spring like power in the legs. A volleyball player needs to spike and serve the ball; this
requires explosive arm power. They need to dig for the ball; this requires flexibility. Of course, like any
other athlete, volleyball players also need a strong core and balance to provide them with power and
keep them stable during play. Drills alone cannot provide these strengths. A player who trains to
improve these abilities will be the most valuable player on the court every time.
Strength training for volleyball is not about lifting tons of weight while lying or sitting down. By
creating workouts that mimic the movements a volleyball player makes on the court and adding flexible
resistance and balance challenges into those moves great results are ensured. Another great thing about
this type of training is that the athletes actually look forward to it unlike hitting the weights or running.
This makes it all that much more rewarding.
It is not enough for a volleyball player to know how to play the game. It is safe to assume that every
player on the court knows how to play and what is expected of him or her. To be the player that stands
out it is necessary to not only know the game but to be prepared physically for its demands. This is
where functional training comes into play.
Tennis Ball Drop & Grab Drill
By
Barry Lovelace
The Tennis Ball Drop and Grab drill is a fun and effective way to improve quickness and
reaction. It is at the discretion of the coach as to when to perform this drill. I recommend it be
done at the end or beginning of practice as a morale booster. Nothing like starting or ending a
practice with a positive note.
Below is the set-up and progressions for the Tennis Ball Drop & Grab.
The entire team lines up in single file facing the coach

The coach is approximately 6 feet in front with a few tennis balls
The first athlete will be waiting for the ball to drop at the line with a good athletic stance
(knees slightly bent, hands out front, shoulders back they can also start in a staggered
stance as well with one leg out front and one leg back).
The coach will stand off to the side and stick arm out to his side far enough so that when
he/she drops the tennis ball it will land directly in line with the athlete. Again, the coach
will start about 6 in front of the athlete.
When ready the coach will drop the ball
AFTER it hits the ground the athlete is to take off and grab the ball BEFORE it hits the
ground again > Tennis ball Drop & Grab
The coach immediately repeats this to the next athlete with another ball. (Obviously, a
system needs to be in place for the coach to continue quickly. One way is to use two
balls. After the drop and grab the athlete that grabbed the ball runs to the opposite side
of the coach and the coach will take the ball from the athlete with the opposite hand
that he is dropping with. This usually works out pretty well).
So, they went through one time and it seemed easy?
Before we move onto progressions, I would like to talk about what is considered a job well
done. Personally, I feel that if an athlete touches the ball it is a job well done. If they are able to
grab it, that is even better.
Lets move onto progressions. The following are ways to challenge the athletes while at the
same time having fun:
The coach can stand back farther the second or third time through
The athletes start face down on the ground. The coach should start out a few feet away.
The athletes start with their backs turned and cannot go until they hear the ball
Athletes start with eyes closed and react to the sound of the ball. I LOVE holding the ball
out for a while. The athletes are moving side to side, falling forward and making some
really strange faces.
Make it a Team Thing!

Create teams. You can create red, blue, white, black etc teams. Pick the number of
athletes per team. If they grab and catch the ball they get so many points and if they
touch it they get one less point. The team with the most points after one round wins.
The losers.well, have them do something, but something silly not punishment. This is
suppose to help create morale as a coach, not have your team not wanting to
participate in something that can be a great motivational tool as well as morale booster.
You can choose what is silly or ask the winners to pick something.
End it with a Great Job Guys / Gals and be sure to High five ALL of them.
Good Luck and always add fun whenever you can, EVEN when youre not that happy with them.

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TRAINING FOR VOLLEYBALL MISC.

3. A strong core provides balance and stability, a necessity in athletic movement.

Always start with a proper warm up

Lets get started!

Push-Up with alternating shoulder taps

Notes and how to add intensity:

ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM

Single Leg Anterior Reach

Side view of A Front view of A

A) Place band across body.

Switch band to the opposite side and repeat entire series.

Meaning: Not very quick to react.

T Square Drill Freedom High School

Gym Floor Line

All athletes start in Box 1.

Change to all colors or another verbal command (next suggestion) of your

The following are various videos for improving athletic performance.

Increase Vertical Jump and Power at home - http://www.youtube.com/watch?v=v75cMimMiOM

Power Push Up - http://www.youtube.com/watch?v=vQMxPcKi-VI

Core Exercise to help create Power - http://www.youtube.com/watch?v=GSPHPrE7F_8

Single Leg Wall Squats - http://www.youtube.com/watch?v=WoUz4W4jkf8

Leg Blast Super Set - http://www.youtube.com/watch?v=5l_RXu78CRo

In Season Super Set - http://www.youtube.com/watch?v=MAuzn_a1j1I

Lateral Planks http://www.youtube.com/watch?v=N56wIMGHz7o

Misc Core Exercises - http://www.youtube.com/watch?v=FzQddeU9owQ&feature=channel_page

(the most viewed video of mine on You Tube)

Follow below on how to properly perform this exercise as well as progressions:

Special notes to add intensity or lower intensity.

Lets get the body working as ONE!

How to mix it up?

How to crank up this drill to help with endurance?

The entire team lines up in single file facing the coach

So, they went through one time and it seemed easy?

Make it a Team Thing!

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