Tips on Leg Strength for Volleyball Players

by Holly Brucken, AVCA Intern and fitness guru

All athletes need strong legs, and volleyball players are no exception!  Whether you are making a dig or jumping, you are engaging your legs in every practice and every match.   

Here are some simple excercises that will help you improve leg strength. All of these excercisese can be used without equipment, but once you’ve mastered them, you can add weights to increase the challenge.  

Plyometric Squat

Start by placing your feet shoulder-width apart. Squat down and bend your knees at a 90 degree angle. Jump up and land gently in the squat position. Return to the starting position and repeat.

Make sure you are using the strength in your legs and butt to jump, and land gently while keeping your knees bent and your weight back and over your heels.

*Keep an upright posture and try not to lean forward during the exercise.

Single Leg Circle

Lie back with your arms at your sides, palms facing down.

Point one foot toward the ceiling and rotate your leg slightly outward. Trace a circle on the ceiling with your leg. Keep your hips still as you rotate the leg. Do not lift your hip off the floor. Repeat the circular motion five times in a clockwise, five times counter-clockwise. Switch legs and repeat.

Lunges

Stand feet together and use your abdominal muscles to stay straight.

Step forward with one foot, keeping your toes pointed straight ahead and your legs aligned. Your knee should form a 90 degree angle with your foot. Lower your back knee towards the floor.

 Push up, back into the starting position. Use your glutes to push yourself upand keep your abdominals tight..

*Keep an upright posture and try not to lean forward during the exercise.

Cross-Body Lunge

Stand with your feet together and, using your abdominal muscles, keep your body straight.

Take your right foot and step across your body. When your foot is firmly on the floor, bend at the hip and shift your weight onto your right foot until your right knee and right foot are parallel. Rotate your torso in the opposite direction of the lunge.

Push off the ground with your front leg, and return to the starting position. Repeat.

*Keep an upright posture and try not to lean forward during the exercise.

Calf Raises

 Stand up straight and place your feet hip width apart.

Raise your heels until you are on your toes, balancing your weight on the balls of your feet. Hold; then lower. Repeat.

You can perform calf-raises either with both legs simultaneously or with each leg individually.

These exercises should help you become a stronger volleyball player!

Images courtesy of: fitbie.msn.com, exercise.about.com, dailyhealthmantra.com