When it comes to volleyball, speed, agility, power, and endurance are non-negotiable. But staying in peak condition during the season requires a different approach than pre-season or off-season training. Balancing practices, games, and workouts is crucial to performing at your best while avoiding burnout or injury.
If you're an athlete, coach, strength trainer, or even a physical therapist working with volleyball players, this in-season training plan is tailored specifically to support you. Read on to discover how to maintain strength, improve performance, and stay injury-free throughout the competitive season.
Why is In-Season Training for Volleyball Players Different?
During the season, players are juggling intense practices, high-stakes matches, and travel schedules. Unlike off-season programs, which are designed to build strength and endurance, in-season training focuses on:
- Maintaining strength and power without adding excessive fatigue.
- Improving mobility and flexibility to keep players agile on the court.
- Reducing injury risk by addressing imbalances and reinforcing proper mechanics.
- Promoting recovery so athletes can return to the court feeling fresh for every game.
The key is striking a balance between maintaining peak performance and managing physical stress.
Goals of an Effective Volleyball In-Season Training Plan
- Preserve strength and conditioning developed during pre-season.
- Enhance reaction time, agility, and explosive movements specific to volleyball.
- Minimize fatigue with shorter, more efficient workouts.
- Incorporate active recovery to improve flexibility and repair muscles.
- Avoid overtraining. Protecting your body during an intense season is just as important as scoring points on the court.
With these goals in mind, here's a carefully designed weekly in-season training plan.
The Weekly Volleyball Training Plan
Day 1 (Post-Game Recovery and Mobility) – Active Recovery
After an intense match or practice, recovery is crucial. This session is intended to flush out lactic acid, ease muscle soreness, and restore balance in your body.
- Foam rolling and stretching (15-20 minutes)
Focus on calves, quads, hamstrings, lower back, and shoulders.
- Dynamic Mobility Drills (10 minutes)
Include exercises like arm swings, hip circles, Spiderman lunges, and cat-cow stretches.
- Optional Light Cardio (10-15 minutes)
Low-intensity cycling or walking helps promote blood circulation without straining your body.
Pro Tip: Many athletes swear by massage guns or ice baths as an addition to their Monday recovery plan.
Day 2 (Strength Maintenance) – Full-Body Resistance Training
The goal here is to maintain strength, particularly explosive power essential for jumping, spiking, and blocking.
- Barbell Squats (3 sets x 5 reps)
Build and maintain lower body strength.
- Kettlebell Swings (3 sets x 20 reps)
Enhance hip drive and explosive power.
- Pull-Ups (3 sets x 8-10 reps)
Strengthen the back and shoulders, which are critical for hitting and digging.
- Core Work (2 circuits)
Include planks, Russian twists, and medicine ball slams (30 seconds per move).
Keep it efficient—this session shouldn't take longer than 45 minutes to 1 hour.
Athlete Success Story: "Adding kettlebell swings and core exercises into my in-season plan gave me that extra explosiveness on the court!" - Jenna, College Volleyball Player.
Day 3 (Speed & Agility) – Court-Specific Conditioning
Volleyball demands quick, multidirectional movements. This session sharpens your speed, reaction time, and coordination.
- Ladder Drills (15 minutes)
Focus on footwork patterns such as 1-in, 2-in, and lateral shuffles.
- Reaction Ball Drills (10 minutes)
A great way to improve hand-eye coordination and reaction time.
- Short Sprints with Directional Changes (20 minutes)
Sprint 5-10 yards, pivot, and sprint again in a different direction. Perform 8-10 rounds with a 30-second rest between each.
Wrap up with 5-10 minutes of stretching to maintain flexibility.
Day 4 (Practice Day or Match Preparation) – Low-Impact Activity
This day is all about preparing your body for a game. Avoid strenuous activities and prioritize light cardio, mobility drills, and mental focus.
- Band Work (10 minutes)
Use resistance bands to activate key muscle groups like the glutes, shoulders, and hip flexors.
- Visualization and Mental Rehearsal (10-15 minutes)
Picture yourself serving, blocking, or setting the perfect play. Mental preparation can improve focus and confidence.
Coach's Note: "Preparation is as much mental as it is physical. Guided breathing techniques can calm pre-game nerves too!"
Day 5 (Game Day Focus) – Peak Performance
On game day, minimize fatigue by keeping pre-game activity light and focused on activating key muscle groups. Add the following:
- Dynamic Warm-Up (15 minutes)
Include high knees, butt kicks, arm circles, and side lunges.
- Plyometric Jumps (2 sets x 8 reps)
Box jumps or tuck jumps engage fast-twitch muscle fibers for explosive movements.
Hydrate often, fuel up with balanced meals, and get in the zone.
Day 6 (Recovery and Injury Prevention) – Mobility and Stability
After back-to-back practices and games, Saturday is all about recovery and injury prevention. A combination of mobility drills and low-impact strength training will keep your body balanced.
- Yoga Flow or Pilates (30-40 minutes)
Focus on deep stretching and controlled, stable movements.
- Stability Training (20 minutes)
Include single-leg deadlifts, bosu ball squats, or lateral band walks to strengthen stabilizers and prevent injuries.
Physical Therapist's Insight: Targeting stabilizing muscles is key to preventing common injuries like ankle sprains or shoulder impingements.
Day 7 (Active Rest) – Relaxation
Active rest means staying lightly active while giving your body a break. This might include:
- A casual walk or swim.
- Spending time outdoors.
- Engaging in a fun, non-strenuous recreational activity.
Listen to your body and keep recovery light.
Nutrition & Recovery Tips for the Season
To get the most out of your in-season training plan, proper nutrition and recovery are essential.
- Stay Hydrated
Dehydration impacts performance and increases the risk of cramps. Keep water or electrolyte drinks handy.
- Fuel with Quality
Aim for lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables to power your body for games and workouts.
- Prioritize Sleep
Your muscles rebuild and recover during rest. Aim for 7-9 hours of quality sleep each night.
- Use Supplements Wisely
Consider a whey protein shake after training for muscle recovery and BCAAs during high-intensity sessions.
Why This Plan Works
This in-season training plan is meticulously designed to complement the physical demands of volleyball. Here’s why it stands out:
- Efficiency Over Volume: Training is targeted and time-efficient to avoid overloading athletes who are already practicing and competing regularly.
- Court-Specificity: Every session translates directly to volleyball skills, from agility drills to explosive power-building exercises.
- Holistic Recovery: Active recovery and mobility are key focuses, helping players stay fresh and injury-free.
Take Your Play to the Next Level
Whether you're a dedicated volleyball athlete, a coach designing a program for your team, or a strength coach fine-tuning strategies, this in-season volleyball training plan is your playbook for success.
For more personalized training tips or to explore a training program for volleyball players, get in touch with our team today!
Stay sharp. Stay strong. Stay in the game.