Fitness play a vital role in any sports players success. your fitness levels can either make or break your sports career. Sports authorities generally have a fitness test before selection into any level of the sport. volleyball requires quick and agile movements on the court where a players cardiovascular health plays a major role and High Intensity Interval Training (HIIT) is one of the recommended ways to increase your cardiovascular limits quickly. there are a variety of fitness equipment which help you to work out for your cardiovascular fitness. one such equipment is treadmill, 45 minutes on a treadmill for least 3-4 days a week using intervals can help with boosting your lung capacity and overall stamina. Yoga has also shown to have effect on breathing patterns and lung capacity and boost overall health. some yoga practices like pranayama where in you inhale and exhale through alternate nostril can help with lung capacity.
Running helps volleyball players increase their endurance. Running is a great way to strengthen legs. Running also has a positive impact on a volleyball player’s explosive power. It’s also important to note that running is the type of cardio training that has a positive impact on a player’s overall health
It’s important to build your strength in order to maximize your efforts on the court. Strength training will help improve your ability to move efficiently on the court and add power to your hitting and serving.
Dumbbell squat to press – Grab a set of dumbbells. Hold the dumbbells above your shoulder. Squat down while holding the dumbbells. As you stand up, press the dumbbells above your head.
Good mornings – Place your feet shoulder width apart. Place the barbell on your shoulders. Inhale and flex your abdomen. Exhale and hinge forward at your hips. As you stand back up, ensure your lower back does not curve.
Lateral lunge with a press – Grab a weight that you feel comfortable pressing out in front of you. Hold the weight in front of your chest. Take a large lateral step out, keep one leg straight while sitting back on the other leg in a squat. While in the squat, press the weight out in front of you. Using your squat leg, push yourself back to the center while bringing the weight back to your chest.
Your body needs time to recover from challenging workouts. Set aside one or two days a week for your body to reap the benefits from all your hard work! Just because it’s a rest day doesn’t mean you should just sit around. Enjoy a walk outdoors or play another sport with some friends. Remember that recovery days are just as important as the days you spend in the gym. Hydrate and fuel your body with nutritious foods so that your body can prepare for another week of tough training