Volleyball is a game that demands superior balance and endurance. There are many conditioning drills which can help teams and players gain that necessary endurance.
These conditioning drills can help strengthen the lower body and endurance needed for an entire game. By performing these drills, players can give themselves the opportunity to perform better:
- Spiderman crawl
The drill is for the whole body. Start by assuming the push-up position and focus on distributing the weight on the whole body. Keep the back as flat as possible and engage your core muscles. Focus on weight distribution and extend the foot as forward as possible, increasing the flexibility and strength of the flexors in the hip.
- Cross-over push-ups
This is perfect to build upper body strength, including the back, arms, shoulders and the core, activating the hips and glutes. The lateral movement and leg crossovers create an additional strength dimension. It can help develop the necessary aptitude to control your body weight, keeping it off the ground for the entire exercise. It also develops core strength and supplements balance.
- Duck walk
This is great for staying low and increasing resistance to fire the glutes, hips and quads. Go into a deep squat, and then begin walking forward. As the body moves forward, sit back on your glutes, staying low to the ground with your arms forward to maintain balance.
Increase your lower body strength, balance, control, and endurance to improve your performance on the court.