Volleyball Functional Exercises

It is important in sports such as volleyball to not only have adequate strength of appropriate
muscle groups but to develop the appropriate balance and coordination that is necessary during
volleyball. All of the lower extremity joints should be considered as a unit since they function
together during athletic activities to produce coordinated movement. The following program is
designed to promote lower extremity strength, balance, and coordination with the goal of
assisting in the prevention of volleyball injuries. The exercises should be done three to four
times per week as part of a preparation program prior to volleyball season. Performing this
program during volleyball season will also be helpful in maintaining appropriate fitness.

1. Step-ups (Front)

Place one foot in front of you on a six-inch platform or
step. Raise your body by straightening your knee. Pause
and return slowly to the starting position. Repeat three
sets of ten repetitions on each leg.

2. Step-ups (Side)

Place one foot to the side on a six-inch platform or step.
Raise your body by straightening your knee. Pause and
return slowly to the starting position. Repeat three sets of
ten repetitions on each leg.

3. Wall Sits

Place both feet approximately 8 to 12 inches away from
the wall. Rest your back against the wall and bend your
knees until they are at approximately 90

0

. Hold this

position for one to two minutes. Return to the starting
position and rest for one minute. Repeat five to ten times.

4. Standing Balance

Stand on one leg attempting to maintain your balance.
Hold this position for one minute. Repeat five times on
each leg. As your balance improves, you can make this
more difficult by closing your eyes or by standing on a
soft surface such as a pillow.

5. Front Lunge

Push off with one foot and lunge forward onto the
opposite foot. It is important that your knee be in a
slightly bent position as you contact the ground. Pause
and return to the starting position. Alternate between
each leg. Repeat three sets of ten repetitions. Vary the
position of your foot as you contact the ground.

6. Side Lunge

Push off with one foot and lunge sideways onto the
opposite foot. It is important that your knee be in a
slightly bent position as you contact the ground. Pause
and return to the starting position. Alternate between
each leg. Repeat three sets of ten repetitions. Vary the
position of your foot as you contact the ground.

7. Forward and Backward jumping

Stand with your feet four to six inches apart. Jump
forwards over the line with both feet. When you land,
immediately push off and jump back over the line to the
starting position. Repeat three sets of 30 times. It is
important that your knees remain in a slightly bent
position as you contact the ground. As you improve, this
exercise can also be performed on one leg at a time.

8. Lateral jumping

Stand with your feet four to six inches apart. Jump
sideways over the line with both feet. When you land,
immediately push off and jump back over the line to the
starting position. Repeat three sets of 30 times. It is
important that your knees remain in a slightly bent
position as you contact the ground. As you improve, this
exercise can also be performed on one leg at a time.