How do I increase my stamina for volleyball? Unexpected tips.

In volleyball, you have to run around a lot. Especially at the end of a match, this can be difficult. The amount of substitutions that are allowed per match is limited and in some instances, players have to keep going. Matches often last more than one hour. If you don’t want to sit on the bench all the time, you will need to have good stamina to make sure that you can keep playing for a long period of time. You can try to get a rest and let other people on your team do the work but this is not always possible. Therefore it is essential that you work on your endurance. This is something that players mainly struggle with at the beginning of the competition as they have to switch gears and get more active again. There is no magic solution to this, you will have to put in the work. Let’s discuss how you can ease this process.

Photo by Stephen Baker on Unsplash

Volleyball conditioning drills with and without a ball

It is quite common, even for professional athletes, to stop training in the off-season. Everyone deserves a moment of rest after a long season. This can make it hard to restart once the season is coming closer. You have to start pushing yourself to get back in shape. There is no shortcut to success here.

Jogging can be a great way to get started again. You can do it with other players on your team and set goals together. You can start with short distances and gradually increase it. If possible, you start doing this a few weeks before the new season starts. This allows you to build up your endurance again and will make sure that you are ready when the season starts. You can’t go back in time so you will have to start when you start. It can take several weeks or even months to get back the required fortitude. There will be a lot of points during which you will want to give up but you have to keep the end goal in mind. Jogging three times a week can already help a lot. You can map the route in advance so that you have a scenic route with a lot of cool overviews. If you other people that you run with, it will be a lot easier as you can discuss your progress and talk about volleyball while you are running. After a while, you can add sprints to the mix and improve these as well. 

Another drill that is great is running between cones or using an agility speed ladder. This focuses on a short burst of energy and you have to move your feet very fast. It is mainly used in soccer but is also great for volleyball as it pushes you to move your feet faster and it is also an intense exercise. A lot of volleyball players are very competitive. You can try to make a competition out of it by timing how long everyone takes to complete the drill.

If you don’t enjoy running, you can organize matches with friends. You just need someone that has a garden or you can ask if you can play in your sports arena. This is a great way to get back to your original volleyball level. It can also be a great idea to join a volleyball tournament early on. You might have to travel to do this but it is an easy and fun way to get started again after the summer holiday. In some cities, they also have beach volleyball tournaments. It can be a great idea to join one of these as well. Beach volleyball is very intense as there are often fewer players on the court and this will push you to your limits. 

 How to get in shape for volleyball tryouts

Tryouts can be very exciting as you can make a new team or even become a professional player. You need a lot of endurance if you want to get selected as tryouts often last more than one hour. It is also one of the criteria that coaches use to select their players. 

You should start weeks in advance if you really want to hit peak performance. There are several training schedules that can be found online that are adjusted to your goals. Every detail is discussed in these, from how many times you have to repeat each drill to things that impact your lifestyle. 

If you don’t have a lot of time to prepare yourself, you can also work with a personal trainer. This is often previous volleyball players that had success as well. They know what they have to focus on and can push you to perform more drills than you would have on your own. A lot of players underestimate how hard it is to prepare for tryouts. Why not work with someone that has had success in this area before? Don’t work with a random person but try to find a coach that knows what will happen during the tryouts. This will give you a lot of advantages as you can focus on the skills that are required without wasting time on drills that don’t add a lot of value. 

You have to think about how important the tryouts are for you. Do you really want to succeed? Ok, then it is time to put in the work every single day. Even if you are tired, your goals should push you to keep going. There is always something that you can do. Even if you are tired of running, you can check a volleyball game on Youtube to learn more about strategy. A lot of players stop when they are tired but you have to find out what you can do next to improve. 

To conclude, we can state building up your stamina again can take quite some time. You can run, play matches, and sprint to get your endurance back. All of these things require a lot of time and energy. It is only after a while that you see results. The great thing about volleyball is that you have a team that can support you. It is possible to train together so that you can reach your goals. If you are willing to put in the work, you will see the results quite soon after this.