Wednesday, 22 May 2024

Strength and Conditioning in Volleyball

Dolores Gurule’de Duran, a certified fitness trainer and experienced volleyball coach, emphasizes the importance of strength and conditioning in volleyball. As the sports landscape evolves, athletes must adapt to stay competitive. While sport-specific training has become prevalent, Duran argues that multi-sport athletes have several advantages.

Multi-Sport vs. Single-Sport Athletes

Multi-sport athletes experience fewer injuries compared to their single-sport counterparts. Engaging in different sports challenges the body in various ways, allowing for more balanced muscle development. Flexibility is also crucial, and cross-training exercises contribute to maintaining flexibility through stretching. Variety in coaching, environments, and challenges from different sports cultivates well-rounded individuals.

Coaches who specialize in volleyball should provide their athletes with a comprehensive training program. Periodization is essential in all phases of volleyball training to optimize performance. Strength training, in particular, should be integrated into training phases that lead up to the competitive phase.

Volleyball requires high levels of anaerobic power. Athletes must be capable of quickly recovering and generating power repeatedly throughout a match. Developing aerobic capacity through conditioning drills and specific aerobic training is crucial for efficient recovery. Planning and varying training specificity, intensity, and volume will lead to performance improvements.

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Add Strength and Conditioning To Your Team’s Workout

Despite time constraints, incorporating strength and conditioning programs is crucial for coaches. Allocating training slots specifically for these purposes can significantly enhance athletic performance. These programs can be integrated into the club cost and provided as individual or team training options.

Duran shares her personal experience as a mother to a collegiate volleyball player. Her daughter’s injuries and suboptimal performance stemmed from excessive specialization and insufficient strength and conditioning training at a young age. Duran advised her daughter to prioritize off-season strength and conditioning to complement her existing skills training. The results were remarkable – her daughter gained muscle, speed, and strength, leading to an improved performance and a starting position on the team.

Coaches play a crucial role as mentors, teachers, and leaders. Their responsibility is to create a safe and enjoyable environment for athletes. Equipping athletes with the tools necessary for injury prevention and performance enhancement is paramount.

Example Program

To guide coaches and athletes, Duran suggests a structured program comprising various phases:

Off-season = Base Phase

  • Build lean body mass, increase power and work capacity.
  • Focus on explosive lifting skills and maintain volleyball-specific endurance.
  • Conduct fitness testing during this phase.

Off-season = Strength Phase

  • Enhance vertical jump, stamina, agility, and explosive power.
  • Utilize circuit and basic strength training programs.

Off-season = Peak Phase

  • Emphasize speed and agility training through skills training that simulates game situations.

Competitive = Season

  • Maintain strength and conditioning twice per week.
  • This phase aims for optimal performance, given the training during the off-season.
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Transition = Rest and Recovery

  • Prioritize rest and recovery before commencing off-season training.

By following this program, athletes can optimize their performance and reduce the risk of injuries, ensuring a successful volleyball journey.


Q: Why is strength and conditioning important in volleyball?
A: Strength and conditioning training in volleyball contribute to improved performance, reduced injuries, and overall athleticism. It enhances power, agility, and endurance, allowing athletes to excel on the court.

Q: What are the benefits of being a multi-sport athlete?
A: Multi-sport athletes are less prone to injuries due to a variety of muscle use. They develop better all-around athleticism, have more fun, and experience less stress. Additionally, they gain diverse experiences from different sports and teams, which ultimately elevates their competitiveness and personal growth.

Q: How can coaches incorporate strength and conditioning into training schedules?
A: Coaches can allocate specific time slots within training sessions for strength and conditioning exercises. Integration can be done through individual or team training options, ensuring athletes have access to comprehensive programs without compromising on-court practice.


Strength and conditioning play a crucial role in enhancing performance and preventing injuries in volleyball. Dolores Gurule’de Duran, an experienced fitness trainer and volleyball coach, emphasizes the benefits of multi-sport athletes who engage in various sports. Their well-rounded development leads to improved overall athleticism and reduced risk of overuse injuries. Coaches should prioritize providing a comprehensive training program that focuses on strength, power, agility, and endurance. Following a structured training plan can optimize performance, especially when balanced with proper rest and recovery. By integrating strength and conditioning into volleyball training, coaches can help athletes reach their full potential on the court.

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