Volleyball: Strength/Jump Training & Workouts
Why You Should Care About Jump & Strength Training in Volleyball
Jumping ability and overall strength are critical components of volleyball performance, impacting hitting power, blocking, and court movement. At RDE Sports, our volleyball strength training programs focus on building muscle, explosive power, and endurance to elevate your game. Alongside jump and strength training, we offer a variety of volleyball-focused workouts to help players improve all aspects of their skills.
How a Volleyball Jump Training/Strength Training Session Works at RDE Sports
A typical volleyball jump/strength training workout at RDE Sports would focus on building explosive power, core stability, and overall athleticism. Sessions would combine plyometric exercises, weight or resistance training, and sport-specific movements designed to enhance vertical leap, agility, and on-court performance. Repetition and targeted drills help athletes develop muscle memory, ensuring improvements translate directly to game situations.
Example Volleyball Jump Training/Strength Training Workouts
Here are a few example drills and exercises that could be included in a volleyball jump and strength training session at RDE Sports:
- Box Jumps – Stand in front of a sturdy box or platform. Jump explosively onto the box, landing softly with bent knees. Step down and repeat for 3 sets of 8–10 reps.
- Squat to Press – Hold dumbbells at shoulder height. Perform a deep squat, then press the dumbbells overhead as you stand. 3 sets of 10–12 reps.
- Lateral Bounds – Jump sideways from one leg to the other, landing softly and maintaining balance. Focus on explosive lateral movement to mimic defensive slides and quick court transitions. 3 sets of 12–15 bounds per side.
- Medicine Ball Slam – Lift a medicine ball overhead and slam it down with maximum force. Pick up the ball and repeat quickly. 3 sets of 10–12 reps.
These drills combine plyometrics, strength training, and agility work to help volleyball players increase vertical leap, power, and overall athleticism while reinforcing proper form and explosiveness.
Frequently Asked Questions
How do I book a session?
Please feel free to contact us to book a session! We’ll just want to gather some info on your athlete like age, skill level, experience and what they specifically want to work on. Then we can connect you with the right coach to book your first session!
What are the rates and session lengths?
Our rates will range depending on membership status and coach. You can expect anything between $75-$125/hour. We usually book sessions an hour at a time.
What volleyball jump/strength training equipment does RDE Sports use?
We have a ton of equipment that can be utilized for jump/strength training. Including resistance bands, free weights, medicine balls, and even a Vertimax machine.
What’s the difference between volleyball strength training and weight training? Does RDE Sports offer both options?
We have the ability to do both! Volleyball strength training will include certain movements specifically for volleyball technique, focusing on jump, explosion, vertical and more. Basic weight training will offer a wider range of lifts that can help develop overall strength.
What do I need to bring to my volleyball jump training session?
We’ve got all the equipment you’ll need! Just be sure to bring a good pair of shoes, workout clothes, water and a good attitude.