My Workout Plan

1. Squat - 2.5 min 

2. Rest - 1.5 min

3. Arm stretches - 2.5 min

4. Rest - 0.5 min

5. Lateral lunges - 2.5 min

6. Rest - 0.5 min

7. Repeat steps 1-6. The number of iterations may be subject to change.

Squats

Squats help develop muscles involved in the should and arms, which execute powerful spikes during the game play—especially when serving. By training the body this way, volleyball athletes can improve the agility necessary for effective movements. 

Arm stretches

Arm stretches can result in reducing tension in a volleyball player’s muscles, whilst minimising the possibilities for injury. Stretches also lead to more effective movements within the arms and shoulders, providing more power when hitting the ball. 

Lateral lunges

Lateral lunges help strengthen hips as well as glutes. Lateral lunges help volleyball players prevent possibilities for knee injuries, which prevent a player from obtaining an optimal standing position for hitting the ball. This also effectively trains the lower body, requiring the activation of calf to stabilise the body—crucial in a volleyball game.