In addition to mastering a variety of basic techniques in volleyball, a volleyball player must also do physical exercise consistently and gradually.
A volleyball player should always train the muscles of the body such as arm muscles, leg muscles, and abdominal muscles. This will be one of support for someone to be a great volleyball player.
In this article, we will discuss about some form of exercise that can increase the strength of a volleyball in particular.
8 Form of Physical Exercise in Volley Ball Games
Here are 4 types of physical exercise in a volleyball game that must be undertaken by someone who wants to be a great volleyball player. Among others are:
Strength Training
Here are some forms of strength training you can do:
1. Arm muscle exercises (push up)
The purpose of doing this push up is to train the arm muscle strength. Here's how to do it:
- Sleeping on my stomach, both feet tight and straightened back with the toes resting on the floor.
- Both palms are flat on the floor (side of chest), fingers face forward, and elbows bent.
- Lift upward until both hands are straight, while the head, body and legs are in a straight line.
- Lower the body again by bending the arm, while the head, body, and leg position stays straight and does not touch the floor.
- Perform this movement repeatedly until it feels no longer strong.
2. Abdominal muscle exercises (sit ups)
The purpose of doing these sit ups is to train the muscles of the arms and shoulders. Here's how to do it:
The initial attitude is to sleep on his back, both knees bent, fingers related behind the head, and ankles held by friends.
Body lifted up to a sitting position, both hands remain behind the head.
Lower the body back to the initial attitude. Perform this movement repeatedly as much as possible.
3. Back muscle exercises (back up)
The purpose of backing up is to train the strength of back muscles. Here's how to do it:
- Initial attitude is sleeping on the stomach, holding both feet and straight back, hands with fingers related and placed behind the head, while the ankles are held by friends.
- Lift upward until the chest and abdomen no longer touch the floor, with both hands remain behind the head.
- Lower the body back to the initial attitude.
- Perform this movement repeatedly as much as possible.
Exercise Flexibility
Here are some forms of strength training you can do:
4. Neck flexibility training dynamically
The purpose of doing this is to train the flexibility of the neck muscles. How to do it is:
- Tilt your head to the right and left side, touch left ear to left shoulder and right ear to right shoulder, and do this movement 2 x 8 count.
- Move your head downwards, chin touching chest, and move backward until you look up. Perform this movement with 2 x 8 counts.
- Look right and left, and do 2 x 8 counts.
- Turn the head to the left and right sides. One round 4 counts do the movement as much as 2 x 8 count.
5. Shoulder shoulder flexibility training dynamically
The purpose of doing this is to train the joints and shoulder muscles and expand the shoulder movements. How to do it is:
- First, stand up straight, both legs are opened shoulder width apart, and both hands beside the body.
- Then stretch your arms straight to the side, then rotate the arms from start slowly then swiftly and spin from small and then enlarge.
- This movement is done from the rotation of the arm to the right as much as 8 counts, then continued with the rotation of the arm to the left as much as 8 counts.
6. Dynamic flexing of the torso exercises
The purpose of doing this is to train the flexibility of the muscles of the torso. How to do it is:
- Put your hands on the waist, then bend the body to the right and left side as much as 8 counts.
- Hand overhead, palms tight, arms straight, bend the body to the left side and as much as 2 x 8 count.
- Put your hands on the waist and turn to the right and left as much as 2 x 8 count.
- Hand overhead, palms tight, arms straight, turn left and right with 2 x 8 counts.
Speed Exercise
Here is a form of speed training that you can do:
7. Speed (speed)
Speed is the ability of a person to perform continuous movement with the same form in the shortest possible time.
Speed is needed in a variety of sports that rely heavily on speed, such as a 100 meter short run and a 200 meter short run.
Speed in this case leads to the speed of the leg muscles in work.
Examples of the exercises are:
- run 50 meters
- run 100 meters
- run 200 meters
Endurance Exercises
Here's a form of endurance exercise you can do:
8. Endurance
Endurance is the ability of a person in the use of the heart, lungs, and blood circulation effectively and efficiently to run the work continuously. In other words relating to the aerobic system in its energy fulfillment process.
Exercise to train endurance is the opposite of strength training. Endurance can be trained with low or small load, but with a lot of frequency and in a long duration of time.
Examples of exercises for endurance:
- 2.4 km run
- run 12 minutes
- run multistage
- lift weight with a light weight but with reps and many sets
- run up and down hills
That's 8 forms of physical exercise in a game of volleyball that I can convey. If you think there is something to add or ask, please comment well in the comment field below.
If you think this information useful, please share to your friends so that they also know this information.
So, greeting sport!
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