Home » WoV Pre-season workout 2016: RUNNING, GYM & WATER EXERCISES

WoV Pre-season workout 2016: RUNNING, GYM & WATER EXERCISES

by WoV

It’s that time of year again. The indoor volleyball season is coming and it’s time to make sure you’re in shape and ready to be successful well, we’re here to help.




When a player starts being active again after a summer stop period (a few weeks or even a few months), there is a need to bring him/her to a level of physical preparation from which he/she can start with volleyball exercises in a normal way.

The primary thing is to restore the optimum level of a muscle power without ignoring the „metabolic“ aspects.

For this reason, the starting weeks of the physical preparation should include also sessions to improve „general resistance“ of a volleyball player.

What should a coach take into consideration?

Running: Easy, accessible and targeted.

The running could be preferred by using bicycle or exercises in water (if there are no physical problems to deal with) for several reasons:

  • muscle work involved is much closer to the work produced in volleyball
  • while running, we meet with different changes of direction, departures and stops managed by the player which are very similar to the movements produced inside 9×9 court
  • during the run there are also sorts of „skips“ because the higher the speed is, the longer body stays in the air between two steps.

Obviously, we do not talk about the running with the same rhythm and/or long period of time, we think about the discontinuous running method.

It’s all about alteration of the short runs with a moderate speed (15-30s) with short periods for rest (15-30s) for a session that last a few minutes each.

Running can be performed in straight direction with no changes or 15-20m lengths with changing of direction, accelerations and decelerations (as written before) used frequently in volleyball.

The execution is very simple. There’s a need for a stopwatch, space in the dimensions of a volleyball court (or a little bit bigger) and … THE JOY TO RUN!

At this point, we can only say: get set, ready, GO!


GYM (author: Gary Hutt)

Physicality is fundamental in volleyball. It underpins great technique, which opens up strong tactics, forming the foundations of a great team.

VolleyScience and WorldofVolley have joined forces again to bring you cutting-edge physical training advice to support you to get the most from your court-time this season.

Gary Hutt, founder of VolleyScience and strength & conditioning lead for Volleyball England, has been helping volleyball athletes competing at recreational, regional, national, international and Olympic level develop their game-specific physicality for nearly a decade.

Over the next 6-week, across the Rio 2016 Olympic Games, leading up to the start of your competition season Gary will bring you science based training advice to minimise your risk of injury and build your strength & explosiveness ready for the season. This will consist of 3 two-week gym-based training programs targeting movement competency and strength for volleyball, exercise advice on video to help you get the most from the program, as well as answering your training and volleyball questions on our article comments section and across TwitterFacebook and Instagramusing hashtag #WoVPreseason16 and #volleyworkout.

The program is designed to be accessible for everyone, although is targeted towards senior medium level players. If you’re unsure of how to do the workouts we share, make sure you comment or contact us for appropriate adaptations or advice over social media.

We’re excited to share the next 6-weeks of training with you and help you develop your volleyball game! Get involved and share your success with us!


WATER EXERCISES (author: Eduardo Romero)

Ten water exercises that will help you better start your volleyball season.

It is approaching the time to start a new season, after a long summer. Are you looking for an efficient way of designing intense workouts that reduce the risk of injury? so the workouts in the water are a great idea.

We have often heard that aquatic therapy for rehabilitation is a great method to recover injuries, but have you ever considered applying the same principles to train athletes healthy?

When we begin to program the work here with our volleyball teams, work in the pool will return a trained important time to introduce our athletes to the work of the cardiovascular adaptation, strengths and approaching the jump.

Working in the pool has many advantages, being in deep water, where the water level reaches the chest, body weight is greatly reduced. This reduction means that our athletes can train with a high intensity, without causing wear in the joints and muscle pain.

Also, water is more resistant than air, forcing the athletes to work both in the concentric phase that eccentric.


Design a program in the pool

When planning a workout in the pool, you have to run the same principles of workouts dry. Frequency, intensity, density and volume should be considered during the planning of the work.

A proper planning of cardio exercises, strength and plyometrics will help to introduce and prepare your successful athletes for the most intense phases of preparation.


The program may include cardio exercises, strength and plyometric

Warm-up: Any exercises that incremente the cardio frequency is acceptable. For example you can swim down the pool in different style, or exercises such as running technique, high knees.

Strength: It can perform exercises front and / or side, kicking in different directions (you can add an anklet or shoes to increase strength). They can be incorporated dumbbells to shoulder exercises.

Plyometrics: You can create different types of jumps, hops in the same place, open and close, forward back, jump squats, Counter Moviment Jump (CM Jump), Multi Jumps.

1. Hacky sack

2. Hop scotch

3. Jumping jack

4. Cross country ski

5. Frog

6. 45 degree kicks/ double 45 degree kicks

7. Jumping jack with knee tuck

8. Cross country ski with knee tuck

9. Squat jumps

10. Lunge jump

This youtube video shows us an example:




Recall that next week we will be publishing Gym, Running and Water Exercises workout programs separetely!!!

Also, use hashtag #VolleyWorkout on the Social networks Twitter send us feedback or to spread the words about these workout article series. Read General introductions article as well.


** VolleyScience (as one of the authors) and WorldofVolley advise that whilst completing this program you are supervised by appropriately qualified support staff and follow all guidelines set out by as closely as possible. In exercise, excellent technique is essential, particularly during situations involving external load. Neither VolleyScience nor World of Volley accept liability for health and safety during the completion of this program. Please ensure you complete this program sensibly within the bounds of the risk assessment of the facility you train at. **


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0 comment

Fidel August 9, 2016 - 5:59 am

None of it is volleyball specific and neglects every law of learning know to the world of science and specificity in trening. Too much of research is out there that supports specificity in training even when conditioning in preseason, very few or none supports different.
Play volleyball, condition with volleyball modifed activities and use weights to get stronger.
There is no such thing as general agility, general balance or general strength. Each and one of them is specific to the sport in this case VB.
If you are trying to get faster as volleyball player using agility ladder you are waisting your time. There is zero transfer from agility ladder to faster feet when blocking, playing defense etc. Go pass short serves, go work on your blocking, attacking footwork etc in volleyball like environment. Exercises mentioned above are good in the process of recovery but with some limitations.

Eduardo Romero August 10, 2016 - 10:54 pm

@Fidel many thanks for your comment, I totally agree with you that in volleyball you have to train the specifically techniques used in the court.
The water work is an aid during the first two weeks of work, as aerobic work and as an introduction to jump, that can be integrated into program preparation volleyball player. This article refers to a request from WofV on work in swimming pool.
In Europe a large number of players (who are not part of international competition) after the end of each national championship, has no official activity. Normally the transition period in Europe are 14-16 weeks. The preparatory period typically used by professional and nonprofessional teams is 8 to 10 weeks of work before starting their respective championships. Many physical coaches use a general work in swimming pool or sand (beach volleyball field) as additional work during the preparation period, especially the first two weeks of work.
It would be interesting the opinions of coaches and trainers on his programs and as they perform the introduction of jump after a long period of rest.

Gary Hutt August 10, 2016 - 7:27 pm

That’s a really good point Fidel, as you say, there’s a a lot of research showing that it’s ESSENTIAL that exercise is specific to the physical outcome that you’re looking to achieve. It’s also great to question and look for the rationale in everything your delivering as a coach.
Although the exercises don’t look exactly like movements you would look for on-court, I think there are some elements which support physical preparation for the sport. For example, establishing range and working against variable resistance during internal/external rotation at the hip, high-volume low-intensity foot preparation and ankle control, and the obvious double leg lower body triple-extension exercises. Intuitively there’s also an interesting eccentric component involved in exercising in water, which probably merits more research around!
I absolutely agree that there’s no such thing as ‘general’ exercise, although I do think general is relative to the level your athletes are at physically. In my mind, its similar to the fact that there are general technical skills in the sport which all positions on-court require, before developing position specific skills. In that sense, general might be a progression or regression.
I think these would be great for a recovery session, developing some specific physical qualities, as well as a great team building session or conditioning session which reduces the jumping load players deal with, saving the jumps for volleyball training!
Thanks for your input! I can’t wait to discuss this further, and hear your thoughts on the Gym program released next week!

Steve August 11, 2016 - 2:07 am

Are those exercises only for men’s senior teams? or women’s senior teams can use all these exercises as well?

Eduardo Romero August 11, 2016 - 1:00 pm

Hi Steve, female senior teams can use these exercise program. You must take into consideration the level and physical ability of your team. There are several professional women’s teams that integrate the work on water with weights gym and the gym.
These link you can view the work of some teams in Italy:


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