10. Achieving Goals. Strength Training (weight lifting “not heavy”) gives you the opportunity to set your mind to a goal and accomplish it every time you workout. These small goals can be the hinges on which great things turn.
9. Communication. Talking is an important part of volleyball. You cannot be successful without it. However, it must be a habit created all the time. Work out with teammates and other players who will communicate with you in order to successfully complete conditioning challenges.
8. Team Cohesiveness. A team that sacrifices together wins together. Everyone on the team must earn each other’s respect when training. They must learn how to push each other towards a common goal through sweat and hard work. The weight room can help build this.
7. When The Skills Are Equal. If skills are equal what separates the winners and losers? Strength and conditioning edge can help propel you past opponents. If you can cut, jump and sprint at 100% game speed you have the advantage.
6. Physical Combativeness. Volleyball is not a contact sport but only the strong survive successfully. Year-around strength training and conditioning can help ease the punishment that your body takes on the court.
5. Recovery. Volleyball practices are long and demanding. So is the season. By staying in shape all year around you can help the body recover for the intense competition of basketball.
4. Jumping. Whether it’s getting a block or going up strong to finish on the offensive end your legs have to be strong and explosive. A combination of hard leg training and a good plyometric program can help maximize your jumping ability.
3. Defensive Stance. When digging the ball, players must always try to be in a good defensive stance; low, balanced and ready to react. This can be worked on by strengthening the legs by lifting and conditioning them during agility work.
2. Mental Toughness. Any player who dedicates themselves to strength and conditioning to improve their game will have fought through and broken mental barriers that might have stopped them before. Toughness is putting you in an uncomfortable position of fear and overcoming it again and again.
1. Injury Prevention. A Volleyball player who can go through an entire season without getting hurt will always be prepared to play and can do everything that is asked of them. Strength training will strengthen muscles, tendons, and ligaments, to help the body against the strains and demands of a vigorous Volleyball season.