Volleyball players at the top level train with purpose, structure, and variety. While not everyone can follow a college athlete’s full schedule, it’s possible to build routines that reflect their approach. Whether you’re new to the sport or want to improve your performance, training like an NCAA Big 10 player means building strength, endurance, and skill through consistent practice.
Strength Training
Volleyball demands power, particularly in the legs and core. Squats, lunges, and deadlifts help develop explosive strength for jumping and fast lateral movements. Upper body exercises like push-ups, rows, and overhead presses support spiking and blocking. Sessions should focus on form first, using moderate weight and full range of motion before increasing difficulty.
Include Plyometric Exercises
Jumping ability is key in volleyball. Plyometrics such as box jumps, jump squats, and bounding help improve vertical leap and agility. These exercises also prepare the muscles and joints for quick, repetitive movement. Start with simple jumps and progress to more advanced drills as your strength improves.
Focused Drills
Pro players practice fundamentals often. Drills that involve serving, receiving, setting, and hitting help sharpen technique and build muscle memory. Even ten minutes a day spent on these basics can lead to steady improvement. Training with a partner or coach allows for feedback and correction.
Game Awareness
Playing well isn’t just about hitting hard. It also means reading the game. Watching matches from the NCAA Big 10 and studying how players move, communicate, and adjust during rallies builds awareness. Simulated game play in training can reinforce positioning and decision-making under pressure.
Conditioning for Endurance
A match can involve long rallies and quick recoveries. Interval training, like sprinting with short rests, mirrors the demands of a game. General cardio activities such as cycling, swimming, or rowing also support stamina and recovery. Aim for at least two conditioning sessions each week.
Flexibility and Recovery
Stretching helps reduce injury risk and supports better movement. Dynamic stretches before training and static stretches after sessions are a must. Foam rolling, massage, and rest days help the body recover and perform at its best. College athletes follow strict recovery routines for a reason because tired muscles can’t perform.
Mental Focus
Concentration, confidence, and resilience are part of every great player’s toolkit. Simple breathing exercises, visualization, or short periods of quiet focus can help build mental strength. Journaling or reviewing your own game clips can also highlight areas to improve.
Structure
Top players don’t leave training to chance. Create a weekly schedule that includes strength, skill, conditioning, and recovery. Even if time is limited, regular practice beats occasional long sessions. Consistency is more important than intensity.
Fuel Your Body
Nutrition plays a major role in performance. Eating balanced meals with enough protein, complex carbohydrates, and healthy fats supports energy and muscle growth. Hydration is equally important, especially during long training sessions or matches.
Find Support in a Team Environment
Team culture is part of what makes volleyball exciting. Training with others encourages accountability and adds motivation. If you’re not on a formal team, consider joining local leagues or finding regular training partners. Shared goals help maintain focus.
