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Volleyball off season

blittle711 Posts: 1 Joined: 2007/10/25	2007/10/25, 02:34 AM I am 17 and play varsity volleyball. I am only 5' 6" so blocking and hitting isn't as easy for me as it is for alot of other girls. Im a skiny girl but still pretty stout. Its the end of the season but i would like to start training for next year to be in the best shape possible by June and would like to increase my jump by quite a few inches and muscle in my arms to be able to hit the ball harder. I've tried looking other places but this is the best one i've found so far that is even close to what imlooking for. I have a "stepper, gazzele, bun and thigh isolater, ab doer 2, and a small weight bench to work with. Please help i want to be at the top of my game and am willing to do whatever it takes!!!
immovablestone Posts: 151 Joined: 2005/01/19	2007/10/25, 08:17 AM Jumping squats, perhaps? If that's the only gear you have, I'd say tons of pull-ups and push-ups. I imagine your coach could also give you some specifics to train for your sport... -------------- DEFENSE! - Bas Rutten
georgiagirl Posts: 421 Joined: 2006/07/11	2007/10/25, 10:11 AM My daughter plays volleyball too. She is 12 (7th grade but plays varsity in her private school) and is 5'5 so has a bit of an advantage. Set up a good lifting program for over all body health and strength. I am posting a link that can help with your vertical. http://www.ultimatehandbook.com/Webpages/Health/vertical.html make sure to read the warnings of the surfaces to do this on! -------------- Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure.---Helen Keller
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/10/25, 01:43 PM If you don't have any equipment, you could look into plyometric drills, but I wouldn't recommend them without a coach and without prior resistance training experiance. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
	2007/10/26, 06:02 PM I was an assistant coach for my high school's volleyball team the past two years. A general strength training program is a good start, but you can go to amazon.com and look up volleyball drills. There are a TON of drills books for volleyball that you could look at, and most will introduce you to plyometric drills, which as wrestler125 alluded to, will really help you with your jumps and speed on the court. -------------- \"We must be the change we wish to see in the world\" - Ghandi