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Preseason Volleyball Training



The two to three months before the season starts is always the most important training time in an athlete’s season.  This is when the real preparations for the upcoming season happen.  This is no different in preseason volleyball training.  Building up enough strength and explosiveness to carry you through the season is essential in this time period.  You’re not going to improve strength and power while in season, so it must be done in the preseason.  So what type of preseason volleyball training should you be doing?  Here are a few key areas to focus on.


  • Core Lifts

This should be the bulk of your preseason volleyball training.  Your core lifts should incorporate your legs, anterior upper body and posterior upper body.  These lifts will build up strength.  You need to build large amounts of strength in preseason volleyball training because when the season starts you’re just trying to maintain your strength.  So, the more strength you build in the preseason the more strength you’ll have through the season.

    • Legs - Squats, Lunges, Dead Lifts and Step ups
    • Anterior Upper Body - Bench Press, Push Ups and Incline Press
    • Posterior Upper Body - Rows, Pull Ups, Pull Downs


  • Power Lifts

These lifts need to be done in preseason volleyball training to build explosiveness.  In volleyball you have to jump, hit and dive.  All of these movements need to be explosive.  These Lifts will build power and explosiveness to jump high, hit hard and dive fast all season long.

    • Cleans
    • Snatch
    • Plyometrics


  • Conditioning

Being in shape is important in every sport and volleyball is no different.  Yet, it’s a different kind of conditioning.  Preseason volleyball training conditioning should be done to mimic actually playing.  Performing this type of preseason volleyball training conditioning will improve your anaerobic conditioning. You won’t get tired on those long rallies and you’ll still have gas in the tank to jump high for a block.  

    • Interval Training
    • Short Sprints
    • Anaerobic Endurance



The volleyball season can be long and hard.  Your body must be trained properly to complete the season and perform well. The preseason is the most important training time in an athlete’s season.  You are not going to improve strength and power while in season, so it must be done in the preseason.  Using this preseason volleyball training will you to build up strength, explosiveness and conditioning to keep you strong and powerful throughout the season.


Article Title:   Preseason Volleyball Training