Be Active

Keeping fit between seasons will make room in your training for perfecting your skills, rather than spending time “getting back in shape”. Along with making healthy decisions about your food, you want to make healthy decisions about your physical activity.  So, being mindful about having a good mix of activity in your week will pay off for you tremendously during your season.

When planning a well-rounded off-season fitness plan, remember FES: Flexibility, Endurance, Strength

 

Flexibility

Endurance

Strength

A good stretch will either wake up your muscles and prep them for power!  Or, they will put them nicely to rest and allow them to recover.  So, know how to stretch (differently) before and after workouts, training, or the game.  It will make a world of difference in your performance. Unlike basketball and soccer, where athletes run for long periods of time without breaks, volleyball players must exert bouts of strength and power between more regular periods of downtime.So, traditional cardio workouts are not the best form of training for advanced volleyball players. The right total body workout will produce great results on the court, and one of the most important factors in maximizing athletic performance is core strength and balancing! Balancing requires both core strength and focus. An athlete with a strong core and solid focus is a strong, solid athlete.

 

Check out the videos below to get some ideas for your own fitness plan. Take what you like and leave the rest. It’s up to you!

DYNAMIC STRETCHES FOR A FULL BODY WORKOUT

VOLLEYBALL CANADA STRENGTH AND CONDITIONING

ON COURT – 2012 VOLLEYBALL CHAMPIONS PROGRAM

LEVEL 1 – 2012 VOLLEYBALL CHAMPIONS PROGRAM

LEVEL 2 – 2012 VOLLEYBALL CHAMPIONS PROGRAM

LEVEL 3 – 2012 VOLLEYBALL CHAMPIONS PROGRAM