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Boost Your Volleyball Performance at Home: Cardio, Plyometrics, and Resistance Training

volleyball jump

As a volleyball coach that’s given 1000’s of private lessons (LITERALLY SIS) – hands down the #1 question I get from athletes and parents who REALLY want it…


Is this: What can I do at home to improve my skill?


You know that a strong vertical jump is crucial for hitting, blocking, backrow attacks, even hand passing – basically overall performance on the court. But how can players improve their jump form and confidence when they’re training at home? Let’s dive into three of the key components: cardio, plyometrics, and resistance training.

1. Cardio Workouts

Cardio is the foundation for endurance during long rallies and intense matches. You need this in order to compete at a higher level and keep up with the top athletes. Many games you will win or lose based on who can stay consistent longer, and cardio is a KEY. 

2. Plyometric Training

Plyometrics focus on explosive power and quick muscle contractions. These exercises simulate the movements you make during your hitting approach and blocking. This gives you the ability to complete these moves over and over without losing form.

3. Resistance Training

Building strength is essential for stability, injury prevention, and overall performance. It's what builds the tendons and small muscles that surround and support the big muscles. It stabilizes and athleticizes your movements.


By combining cardio, plyometrics, and resistance training, volleyball players can boost their performance, increase confidence, and elevate their game. If you want to elevate your game at home with me, check out our training program, Jump Juice.

Remember, consistency and correct fundamental form are key. Whether you’re practicing solo or participating in our training program, stay committed to your training routine!



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