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Developing A Safe Strength and Conditioning Program For Volleyball

The document provides guidelines for developing a safe and effective strength and conditioning program for volleyball: 1. Exercises must be performed with proper technique and overseen by a qualified instructor to prevent injury. Athletes must demonstrate they can perform exercises with good form using just their body weight before adding external loads. 2. Exercises should be selected based on available equipment, time, and individual athlete needs. Strength and power exercises should be done before endurance work. 3. An initial testing program should be established to identify individual needs and measure improvements. Test results help motivate athletes and track recovery from injuries.

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151 views3 pages

Developing A Safe Strength and Conditioning Program For Volleyball

The document provides guidelines for developing a safe and effective strength and conditioning program for volleyball: 1. Exercises must be performed with proper technique and overseen by a qualified instructor to prevent injury. Athletes must demonstrate they can perform exercises with good form using just their body weight before adding external loads. 2. Exercises should be selected based on available equipment, time, and individual athlete needs. Strength and power exercises should be done before endurance work. 3. An initial testing program should be established to identify individual needs and measure improvements. Test results help motivate athletes and track recovery from injuries.

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Accepted Practices in Developing a Safe Strength and Conditioning

Program For Volleyball


The purpose of this document is to provide anyone interested in establishing a volleyball-
specific strength and conditioning program a way to do so by following safe and
accepted practices. It is not intended to offer a specific program. The actual program
that is designed will incorporate many variables unique to a specific situation and the
individual needs of the athlete. By incorporating these safe and accepted practices the
process of designing a program will insure the very best for the volleyball athlete in
realizing full athletic potential.

#1 Exercise Techniques
Correct techniques must be performed at all time and should be taught by a qualified
instructor who has had hands on experience in teaching all the exercises selected for the
program. The instructor should demonstrate correct techniques, observe the athlete doing
the techniques and correct techniques as appropriate. Athletes must demonstrate correct
techniques with their own body weight before any external loading (weight) is added.
When external loading is introduced the instructor must remain diligent so that correct
techniques continue to be performed. If proper techniques are compromised the loading
must be reduced to the point were correct techniques are once again performed.
When correct technique is maintained, all resistive exercise can be considered
incrementally so long as the application of the resistive exercise does not diminish
technique performance quality.
If done with correct technique, there is no really bad/wrong exercise; it’s only the application of
the exercise that can create a problem.

#2 Exercise Selection/Sequencing
Exercises must be selected based on the equipment available, the time allotted to the
completion of the program and the individual needs of the athlete. Exercises that
increase strength and power (quality-intensity) should be preformed before endurance
type activities (quantity-volume).

#3 Testing
The 1st step in developing a volleyball specific program is by establishing a testing
program. It will help identify the individual needs of the athlete. The testing program
should measure volleyball athleticism including volleyball skill specific vertical jump,
court movement/agility and endurance.
Tests should be conducted reliably with consideration to consistent test dates,
tests sequencing, testing surface and testing personal. Test results should be used to
measure the effectiveness of the strength and conditioning program, motivate the
volleyball athlete and provide performance data to indicate recovery from an injury. Data
from the testing program needs to be maintained year after year for comparison purposes.

#4 Program Design Objectives


A well designed program should have the qualities of injury prevention as well as
performance enhancement. Injury prevention strategies should ensure strong joint,
tendon, ligament and muscle with special considerations to postural balance based on the
side dominant nature of volleyball activity. Performance enhancement is accomplished
by building on the strength base and transferring it to the explosive power movements
(work done in relation to time) of volleyball and the metabolic (endurance) demands of
the game.

#5 Program Design Training Age/History


An athlete with no training experience or history will progress at a faster rate than a more
experienced athlete. As the athlete gains this experience the program intensity (loading)
should be varied to assure progression. Progression is also determined as to where the
athlete is at on the maturation continuum.

#6 Program Design Seasonal Considerations


The objective of the strength and condition program varies by the seasons. The off-
season’s priority is strength gains. The pre-season’s priority is the transfer of strength to
power specific to volleyball activity and endurance requirements to provide adequate
recovery through the duration of a match. Ability to recover adequately is based on a 3 to
1 rest to work ratio specific to volleyball with average rally time of 4.4 to 6 seconds and
average rest of 11-15 seconds between rallies. The in-season’s priority is to provide the
athlete adequate recovery opportunities, maintenance of strength and conditioning level
and the enhancement of volleyball skills.

#7 Program Design Gender Considerations


Based on the increased frequency of knee injury due in part to the anatomical differences
of the female vs. the male athlete, the construction of the program should be adjusted to
reflect this difference. During initial evaluation, have each female jump from a two foot
platform and watch how they land from the front. If the athlete's kneecaps drop in toward
each other into valgus angulation or "kissing knees," that athlete needs ACL prevention
principles incorporated into her program. This might include focused hamstring muscle
strengthening and training on landing mechanics - including soft landing during
plyometric training.

#8 Achieving Seamless Integration


The ultimate responsibility of the strength and conditioning program must be that of the
volleyball coach. This is done by establishing an annual calendar that identifies and
integrates total work load based on competition, practice and strength and conditioning
training. Competition should include scholastic and club play. Practice should consider
strength and/or conditioning activities done on court including warm-up and jump
training etc. Strength and conditioning should include training with the school’s/club’s
strength and conditioning coach and other training outside the volleyball coach’s control
such as at a private gym. In the case of a multi-sport athlete the volleyball coach should
have the additional task of communicating with other sport coach(s) as to the progress of
the athlete. The final outcome is to provide adequate recovery based on total workload to
allow the athlete to progress physically, improve volleyball skills and reach their full
athletic potential through this seamless integration process.
Content Acknowledgements SMPC Members:
Lisa Bartels
Robert Brown
Dr. William Briner

Reviewers: Rev. Carl R. Cramer, Ed D, ATC, LAT


Associate Dean, School of Human Performance and Leisure Sciences, Barry University, Florida, USA
Mike Arthur, Director of Strength and Conditioning University of Nebraska-Lincoln
Yuri Feito, Ph. D., MPH, Assistant Professor
School of Human Performance and Leisure Sciences
Sport and Exercise Physiology
Barry University, Miami Shores, Florida USA

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