How to Train for Volleyball Tryouts: Conditioning for Volleyball

Conditioning for volleyball tryouts should consist of a careful balance of cardio, strength training, and plyometrics. If you train for tryouts using a combination of all three, you will have both speed and strength before the season even starts.

Here’s a break down of the ideal way to train for volleyball tryouts using jumping plyometrics, strength training, and cardio.

Conditioning for the sport: Cardio
With a lot of sports tryouts, the coaches typically spend the whole first week simply weeding out those individuals who are not willing to push themselves hard. They manage to do this with copious amounts of cardio in the form of laps, sprints, and even running bleachers.

High Intensity Interval Training (HIIT) is the best way to increase your cardiovascular limits quickly, but you can also jump on the treadmill 3-4 days a week for roughly 45 minutes at a time and using intervals to boost your lung capacity and stamina.

Here’s what your treadmill cardio routine would look like:
Warm up: 5 Minutes walking
3 Minutes jogging or running
2 Minutes walking briskly
Repeat for the next 35 minutes to complete a 45 minute cardio session.

Adjust the intervals to your fitness level. For example, if you are new to jogging or running, you might want to start with a shorter jogging interval; 1 minute jogging and 3 minutes walking, for example. The Beginner 5k Training Plan can be a great way to get in shape for brutal cardio drills. Start conditioning at least 1 month prior to the beginning of the season.


Conditioning for Volleyball: Plyometrics
Plyometrics teach your muscles to react quickly and with explosive speed. They can help you jump higher and increase your overall speed on the court because of the way that the exercises stretch, and then quickly contract the muscles.

To make plyometric workouts part of your conditioning, do either of the routines below two times a week on the days where you have done the cardio workout described above.


Plyometrics Exercises for the Legs
Best Plyometrics Drills


Conditioning for your Sport: Strength Training
Strength training will make you an all around stronger player. If you train for volleyball tryouts by doing a strength training routine 3-4 days a week, you are going to find that you can hit and approach the net with much more power.

You don’t necessarily need equipment. In fact, certain bodyweight exercises strengthen the entire body, as well as increase your balance and coordination. We have hundreds of free workout videos that don't require any equipment at all, be sure to check them out.

Always remember to stretch well after every workout. Maintaining flexibility is important for avoiding injuries that might keep you off the court. Nutrition is also important for ensuring that you have ample energy to make it through rigorous practices and long games.

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