Volleyball Strength and Power Training

Volleyball is a highly dynamic sport that requires athletes to possess a combination of strength, power, agility, and endurance. In order to excel on the court, volleyball players need to develop these physical attributes through a well-designed strength and power training program. This article will discuss the importance of strength and power training for volleyball players and provide some effective exercises to incorporate into your training regimen.

The Importance of Strength and Power

Strength and power are essential components for volleyball players as they directly impact performance on the court. Strength training helps develop the muscles needed for explosive movements, such as jumping, hitting, and blocking. Power training, on the other hand, enhances the speed at which these movements are executed, which can give players an advantage over their opponents.

Exercises to Improve Strength

1. Squats: Squats are a fundamental exercise for building lower body strength. Start with a barbell resting on your upper shoulders and perform controlled deep squats, focusing on engaging your quadriceps, hamstrings, and glutes.

2. Deadlifts: Deadlifts target multiple muscle groups, including the lower back, glutes, and hamstrings. Start with a barbell resting on the ground, hinge at the hips, and lift the barbell while keeping your back straight.

3. Lunges: Lunges are great for improving stability and strength in the lower body. Step forward with one foot and bend both knees until your back knee is hovering just above the ground. Alternate legs to work both sides evenly.

Exercises to Enhance Power

1. Plyometric Push-Ups: Plyometric push-ups are an excellent exercise to improve upper body power. Begin in a push-up position and explosively push off the ground, clapping your hands together in mid-air before landing softly and immediately moving into the next rep.

2. Box Jumps: Box jumps are a highly effective exercise for developing lower body power. Find a sturdy box or platform of a challenging height, and from a standing position, explosively jump onto the box, landing softly and stepping back down to repeat the exercise.

3. Medicine Ball Throws: Medicine ball throws are ideal for developing rotational power, which is crucial for volleyball players during spiking and serving. Stand perpendicular to a wall or partner, hold a medicine ball with both hands, and explosively rotate your body to release the ball against the wall or to your partner.

Sample Training Program

Here is a sample volleyball strength and power training program that can be modified and tailored to individual needs:

– Monday: Squats, Plyometric Push-Ups, Lunges, Medicine Ball Throws

– Wednesday: Deadlifts, Box Jumps, Lunges, Plyometric Push-Ups

– Friday: Squats, Box Jumps, Lunges, Medicine Ball Throws

Remember to gradually increase the intensity and weight used for each exercise over time to continue challenging your muscles and promoting growth.


Volleyball players should prioritize strength and power training in order to enhance their performance on the court. By incorporating exercises that target both strength and power, athletes can improve their jumping ability, hitting power, and overall agility. Remember to always warm up properly before each training session and consult with a certified strength and conditioning specialist to ensure proper form and technique. With dedication and consistency, athletes can take their volleyball game to new heights through an effective strength and power training program.