How to Train Properly as a Volleyball Player: 9 Proven Tips for Power, Speed & Recovery

Introduction: Why Volleyball-Specific Training Matters

Volleyball isn’t just about jumping high or hitting hard—it’s about agility, stamina, and smart movement. Training properly as a volleyball player means focusing on game-specific conditioning, building functional strength, and understanding the role of recovery. Whether you’re preparing for a tryout or aiming to level up your performance, the right training plan can make all the difference.

This guide will walk you through the best conditioning, strength, and recovery tips designed specifically for volleyball athletes.

🔥 Conditioning Tips for Volleyball Players

Volleyball players in blue uniforms are stretching on the court, preparing for a game. Some are lying on the floor holding their legs, while others are moving around. A coach or staff member in dark attire stands nearby.

Volleyball matches demand short bursts of energy, explosive movement, and fast recovery between rallies. Traditional cardio doesn’t quite match that demand—but High Intensity Interval Training (HIIT) does.

Why HIIT Mirrors Match Play

HIIT workouts mimic the pace of a volleyball game:

Short, intense efforts like jumps, dives, and quick lateral moves
Brief recovery periods that simulate time between points or rotations

3 Sample Conditioning Drills

Here are three volleyball-focused drills to add to your training:

1. Box Jumps

How to: Jump on and off a 12-inch box for 30 seconds
Rest: 15 seconds
Benefit: Explosive leg power for blocking and hitting

2. Jump, Shuffle, Sprint

Sequence: 3 squat jumps → 3 lateral shuffles (10 ft) → 3 sprints (20 ft)
Rest: 30 seconds
Benefit: Builds real-court footwork and stamina

3. Lateral Shuffles

How to: Stay in an athletic stance and shuffle side-to-side for 30 seconds
Rest: 15 seconds
Benefit: Enhances lateral quickness and defensive readiness

💪 Strength Training for Explosive Volleyball Movement

A volleyball player in a black uniform and numbered "7" jumps to spike the ball as an opponent in a red uniform attempts to block at the net.

Strength is what turns good players into great ones. It enhances:

Jump height
Serving and hitting velocity
Injury prevention

Here are three volleyball-specific strength moves:

Dumbbell Squat to Overhead Press

Focus: Full-body coordination and power
How to: Squat with dumbbells and press overhead as you stand
Why it works: Simulates vertical load and spike movement

Good Mornings

Focus: Hamstrings, glutes, and lower back
How to: With a barbell on your shoulders, hinge at the hips and return with control
Why it works: Strengthens the posterior chain, key for powerful jumps and landings

Lateral Lunge with Press

Focus: Core, legs, and upper-body control
How to: Step sideways into a squat, press a weight forward, then return
Why it works: Improves side-to-side stability, ideal for defense

🔄 Recovery Is Training, Too

Three volleyball players in black uniforms joyfully embrace on the court, arms wide open, during practice in an empty stadium.

One of the biggest mistakes volleyball players make? Skipping recovery.

Rest Day Guidelines

Take 1–2 rest days per week to allow muscles to repair
Use active recovery: light walking, yoga, or gentle swimming
Prioritize sleep (at least 7–9 hours)

Nutrition & Hydration Advice

Protein + carbs after workouts for recovery
Hydrate consistently—don’t wait until you’re thirsty
Include anti-inflammatory foods like leafy greens, berries, and omega-3s

Watch This Video To Train Properly as Volleyball Player:

🧠 How to Structure a Volleyball Training Week

Here’s a sample weekly split:

Monday: Strength + light court skills
Tuesday: HIIT conditioning
Wednesday: Recovery / light skill work
Thursday: Strength + positional drills
Friday: HIIT + team play simulation
Saturday: Match or competitive drills
Sunday: Full rest or active recovery

Balance is key. Too much volume = burnout. Too little structure = plateau.

🚫 Common Training Mistakes to Avoid

Overtraining: More isn't always better. Track fatigue levels.
Skipping warm-ups: Increases injury risk and hurts performance.
Using bad form: Quality reps beat heavy, sloppy reps every time.
Ignoring mobility: Tight hips, ankles, or shoulders can hold you back.

✅ Conclusion: Consistent, Balanced Training Yields Long-Term Results

A volleyball player in blue uniform sets the ball during a Volleyball Nations League match. The background shows empty blue seats and a VNL banner.

To train properly as a volleyball player, your program must be smart, specific, and sustainable. Focus on game-like conditioning, strength development, and regular recovery, and you’ll see gains—not just in performance, but in confidence and longevity.

Volleyball success starts in the gym, grows on the court, and holds strong through every match.

🎯 Want to See If Your Training Is Paying Off?

Feel like you’re training hard but not seeing results? Upload your match footage to Rewind and get real coaching feedback on your movement, timing, and decision-making.

📈 Track your progress. Adjust your focus. Perform like a pro.

🔗 Start now at TryRewind.co
📸 Click the image below to see your training in action.