3 Things To Improve Your Game This Volleyball Off-Season
Even if it may be the volleyball off-season for your volleyball career doesn’t mean the grind has to stop! Volleyball requires a number of different physical skills that have to be constantly evolving in order to stay competitive. Even taking one summer off can leave the door open for someone working hard to take your position, so it’s crucial to stay on top of your game even when everyone is sitting back. If you’re looking to keep your volleyball game at the highest level this off-season, consider the following three things that can improve your volleyball game this off-season.
Engage In Targeted Training
Anaerobic Training
The two core types of training are aerobic training and anaerobic training. While there is no harm in incorporating aerobic training into your training regimen, we strongly recommend focusing directly on anaerobic training. Volleyball players should primarily focus on anaerobics as it fits their in-game requirements to excel and succeed every single set. Anaerobics dials in on enhancing your quick initial energy burst, rapid recovery, and expelling another quick burst of energy. This plays directly to the strengths of the game, and is sure to be crucially beneficial when you’re deep into a match. Some essential anaerobic exercises include:
- Sprints
- Steps
- Ladders
- HIIT
- Biking
- Jump Rope
Plyometric Training
Plyometric training is essential to any sport that involves jumping, making it a tenant of volleyball training. Plyometrics aim to increase your vertical jump, reaction time, agility, and responsiveness. Rather than go straight to the highest box jump, we recommend starting with ease to avoid any unnecessary injury. Some of the core plyometric training exercises include:
- Squat jumps
- Box jumps
- Tuck jumps
- High knees
- Hurdle jumps
- Wall throws with a medicine ball
Pinpoint Weak Areas In Your Game
The goal of the volleyball off-season should be to find those weak areas in yoru game and overcome them. To say that your game can’t improve in any way, shape, or form means something is very wrong. You should go into the mindset every day this offseason with the goal of figuring out what you need to improve, how you can improve it, and going after that until you’re proud of your progress.
This is important not only for volleyball, but for life in general. During your downtime you should always be trying to improve, whether it be on the court or off. Create a plan of attack with coaches and trainers to set a proper course for taking your game to new heights come next season.
Take A Mental Break
While we don’t recommend taking an entire off-season to hang out on the couch and scan Netflix, it’s important that every volleyball player carve out some time to relax and recover mentally. While your body will physically be ready to go within a few days, your mental recovery may take 1-3 weeks. This helps with avoiding burnout and keeping your love of the game at its highest. An entire season of practice, training, games, and travel can wear heavily on you. That’s why we suggest you take some time to yourself and allow your mind to reset and get back into training mode.
With these three aspects in mind, you’re ready to take on this volleyball off-season. If you’re looking to get back into training in Colorado, consider Relentless Volleyball Club. Our goal is to elevate our athletes to the top of their game through our training programs like our Grindstone program. To learn more simply contact us online or give us a call at (303) 718-6240!
