Resistance bands are an excellent way to up your volleyball game or any other game, for that matter.
Resistance bands are inexpensive, portable, easy to use, and give excellent results. Exercises with resistance bands are brilliant for building flexibility, strength, muscle tone, and balance.
All of these skills come into play in volleyball:
- Moving quickly on the court. To move fast, you need both flexibility and balance. Resistance band training can help you dodge and slip, step faster in any direction, including quick side movements, and dive.
- Moving with confidence and ease. Resistance bands work within a broader range of motion, giving you greater control over your body. You’ll increase your core stability as well as your cardio endurance.
- Higher jumps. Jumping higher can make all the difference when going for the ball. You’ll be able to spike more effectively and block the shot more easily. You can work to develop better leg strength for higher vertical jumps with control and stability.
- Fast footwork. You’ll get exactly where you need to go on the court at top speed and with greater control. Your reaction time will improve as you block, dodge, pass, and spike the ball.
Resistance band exercises for volleyball players
Here are our favorite resistance band exercises to improve your game of volleyball.
1. X-band walks
You’ll need two long and robust resistance bands for this exercise, such as the ones at Victorem.
- Loop each band around one foot, holding the other end in the opposite hand. The bands will make an X in front of you.
- Now walk forward, keeping your feet hip-distance apart as you do so.
- Keep the band taut the whole way.
2. Standing shoulder cross pulls
- Loop one end of the band around a post, fence, or another stationary object.
- Hold the other end in both hands.
- Stand about 2 feet away from the object, with your left side facing it. Your feet should be a little bit wider than hip-distance apart.
- Start with your hands on the outside of your left foot.
- Now straighten up and pull the band up and across your body diagonally.
- You should finish with your hands high above your right shoulder and your arms straight. Pivot your weight onto your right side as you do this.
- Pause there before bringing your hands back down. That’s one rep.
- Repeat as needed, then switch sides.
3. Alternate chest presses
- Lying down on your back, put the resistance band under your shoulder blades.
- Hold both ends with your hands.
- Do a chest press with one arm at a time, lifting towards the ceiling and holding at the top.
- Return to start before lifting the other arm.
- Stand in a lunge position and put the resistance band under your front foot. Be sure it’s under the ball of your foot.
- Hold the other ends with each hand.
- Keeping your back straight, step forward in a lunge while holding onto the band. Make sure you bring your knee down low enough so that your thigh is parallel to the floor.
- Repeat as needed.
- Then return to start and do the same with the other leg.
Variation: Wrap a hip band around your thighs and alternate lunges. Your knees won’t go down as far, but you’ll still get quite a workout!
5. Leg extensions
- Lie down on your back. Both legs should be straight and extended.
- Bend your left knee and wrap the resistance band around the bottom of your left foot.
- Hold one end of the sturdy resistance band with each hand and keep your arms bent by your sides.
- Start with your left knee bent into your chest.
- Keeping your elbows down towards the ground, slowly extend your leg out at a 45-degree angle while you lift both hips off the floor.
- Lower your left leg back to your starting position.
- Do as many reps as needed, then repeat with the other leg.
6. Moving squats
- Wrap the band around both thighs and sink into a squat. Keep both hands together in front of you.
- Come up slightly to move forward with one foot while sinking into another squat.
- Move the other foot forward and squat down again.
- Work slowly, and squat your way to the other side of the room.
- Work your way back.
7. Alternating toe taps
- With the resistance band in the same position, do alternating toe taps.
- As you squat down, lean over and tap your left foot with your right hand.
- Quickly pop up again and touch your right foot with your left hand.
- Keep repeating as fast as you can, keeping your back as straight as you can.
Enjoy your resistance band exercises for volleyball!