Physically Preparation For Volleyball

By: Dr. Mohammad Salman Murtuza, Associate Editor-ICN Sports

LUCKNOW: The game of volleyball evolved from purely a recreational sport, turned into an extremely exerting competitive event in a span of eight decades.

Scientific planning, purposeful training and periodical evaluation are the pre-requisites for this development. The procedures planned and followed for the psychological, social and physiological development of the player constitute the preparation for the sport.

Determination of load during the training period is a complex period is a complex process and demands the consideration of several factors. It is not correct to think that peak performance

levels can be produced by giving extremely high load very frequently. The extent of load is not determined by the ability of the player alone, but also by the development of the application of various training methods. The following principles should be applied:


  • Load should be gradually increased over weeks and month. In any training season, only one aspect of load e.g., volume, suitable to the existing situation should be increased at a time. The volume of training referred to earlier should be increased gradually to its optimal level only after many weeks of training, after which the stress of load can be increased only by increasing the intensity of training. Players in good physical body shape who are highly motivated will particularly benefit by frequent but shorter session of very hard training. 
  • Two individuals, even with the same training background, can bear similar training loads. Individual differences influence the determination of load because of the variations in ability, age, training experience, general life-style, daily exercise, health, motivation etc.
  • All adaptations to training are only transitory. Physical qualities, motor skills, and psychological characteristics are no expectation to this general principle. The rate of increase in performance can be improved by undergoing uninterrupted training with suitable load during the whole training period. This principal should be followed not only in improving total performance but also in strengthening the different performance elements like strength, endurance and speed.
  • The interval principle should be applied to ensure optimal benefits of training. This principle   involves the arrangement of load in such a way that it is followed alternately by recovery phases. As the player requires certain amount of recovery after practicing heavier loads and also after loading for days and weeks, load and recovery should be rhythmically alternated in every training session, and right through the training period.  
  • Critical load (taxing load that challenges the individual) should be used to produce optimal performance gains. Such a load is practiced to develop local fatigue, and some time exhaustion, when the intensity is further increased. The phenomenon of fatigue applicable to training is not difficult to understand. Therefore training load that induces fatigue is not harmful and it should be followed in training for maximal strength, strength endurance, speed and speed endurance. The critical load should be used only after the player has been exposed to a variety of loads.
  • Records are different sports performances have soared very high in recent years and this trend has had a bearing on team games, including Volleyball. Consequently, the training of the modern volleyball players has become very strenuous and tiresome. The top ranking players can withstand the stress and strain of the required extremely strenuous training only when they understand how performance progresses with the training load. The coach should inspire the younger one’s players to aspire for the best and convenience them of the need to train hard. Training groups provides better motivation for work than training individually in isolation. Group training provides an atmosphere of seriousness, inspiring the players to give their best in each training session.
  • Training load should be judged on the basis of the observation of the reactions and responses of players during training by the coach. The observation that the coach should make the evaluate the load include     the manner in which the players carry out the training load, performance behavior and the remarks of the data and general information can be collected and utilized. 
  • The total load including the training load, the load of study, manual work and other daily specific activities, becomes too much for the players to adopt, then it becomes overtraining. Overtraining cause’s disturbance in the normal psychological and physiological functions making the players depressed with a marked decline in interest and motivation. 


Finally, it is necessary to reiterates here that accomplishment of proficiency in Volleyball play is a long and slower process.




  • Established the final goal or aim.
  • Start at a suitable level.
  • Increase intensity more than volume.
  • Assess player’s background.
  • Keep intensity constant: increase volume.
  • Adjust rest and recovery periods as per needs.
  • Develop priorities and plans.
  • Provide sufficient rest and times for recovery.
  • Place increased demands; more frequent, shorter but harder training.
  • Work toward maximal volume depending on players’ capacities not too soon, not too late
  • Pay increased attention to health, injuries etc.


Bodily condition is the foundation for all human activities.  These activities apply to Volleyball also and physical education as the base, skill as second layer and tact on top make an ideal Volleyball player. For peak performance in Volleyball, the muscles which are the sources of power must be strong and vital internal organ must be providing in good shape. Conditioning is a process of improved strength, stamina and agility with special emphasis on the movements involved in the game and a top level standard could be attained through proper exercises and regulating hygienic living. These exercises should not be less than 20minutes each day schedule and the duration of the exercises may be altered as the training advances. Although conditioning is a daily schedule is a day to day processing, toward the latter part of training, more attention should be paid to conditioning. 

To health and physical fitness progressing in volley ballers, through specified warming up and conditioning programmed, exercises may be chosen from the following warming-up movements and exercises:


It is an interesting that in modern training there is something that precedes the warming-up exercise. As the player move in, the coach or a person appointed by him gives quick massage and performs mild strokes (rubbing down) taking just 30 second each Volley ballers. The masseur also exercises a keeping motion in which the muscles are pressed, rolled and squeezed, applying pressure gently over the area. To save time, the players can be trained to do among themselves: 


  • Free Running (1minute): It is a good to commence the warming with the running and jogging in an easily relaxed manner.
  • Three Style Skipping (1minute): Swimming the rope rhythmically at the convenient speed, each player skips continuously. Skipping in done three different styles, (i) Feet together and feet apart, (ii) Alternate foot, (iii) Feet together, without disturbing the later part of this warming-up actively.
  • Passing Positions (1minute): Brisk walking is the basic movement. After taking five steps, the players kneel down as if he is receiving a low Volleyball.
  • Side and Forward Lunge (1minute): The starting point for this exercise is the relax standing position. The participants steps forward and sideward, and lunges to the maximum extent, keeping the hands in front of the chest always.  In doing the lunge, one knee is bent and the other is kept as straight as possible. 
  • Vertical Spring (1minute): After a short run, the participant springs up vertically lifting the hand overhead. He executes the jump from a two0foot take off, assisted by powerful swing of the arms.
  • Stretching Series (2minute): In continuation of the previous exercise, the player goes through a series of stretching movements. It consists of bending forward, jumping up, high kick with left leg or right leg, trunk rotation, leg swing to the side and sideward bend, leg swing to the rear with arm lift, and sprinting.
  • Deep breathing (2minute): Slow and moderately deep breathing is done, while the players walk around in a received manner.



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