Accelerating Success: Speed and Vertical Training for Youth Volleyball Players


Mar 24, 2023

 by Christopher windbigler
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Speed and vertical abilities are critical components in volleyball, impacting quick reactions, fast movements, and overall gameplay. By incorporating speed and vertical training into young volleyball players' workout routines, they can improve their court coverage, defense, and attack, leading to a more dynamic and effective game.

To develop a well-rounded speed and vertical training program for youth volleyball players, consider including the following elements:

  1. Acceleration and deceleration: Quick starts and stops are essential for reacting to plays on the court. Drills such as short sprints, resisted sprints, and stop-and-go exercises can help players work on these skills.

  2. Change of direction: Volleyball players need to change direction rapidly to cover the court effectively. Drills like cone weaving, T-drills, and agility ladders can enhance this ability.

  3. Explosiveness: Developing explosive power is crucial for jumping and quick lateral movements. Plyometric exercises, such as box jumps, squat jumps, and lateral bounds, can help players improve their explosiveness.

  4. Vertical jump: A strong vertical jump is essential in volleyball for blocking, attacking, and serving. Incorporate exercises like depth jumps, single-leg hops, and bounding to help players maximize their jumping potential.

  5. Endurance: Volleyball requires sustained effort and energy. Include interval training and shuttle runs to help players maintain their speed and vertical abilities throughout the game.

  6. Proper technique: Emphasize correct running and jumping mechanics to ensure that players move efficiently and effectively. Coaches should focus on teaching athletes to maintain a forward lean, engage their core, and use proper arm swings.

Ready to take your young volleyball player's speed, vertical, and performance to new heights? Contact Bare Fitness training for customized, professional guidance tailored to your athlete's needs and goals. The experienced trainers at Bare Fitness will work closely with your player to develop a personalized training plan that drives results. Visit BAREFITNESS.FIT today and elevate your volleyball game!

here is another blog where i talk about pros and cons of single and double squats
single-leg-vs-squats-pros-and-cons