Strength Training for Volleyball: Building Stronger, More Resilient Athletes
- Sonny Wilson
- Jul 15
- 4 min read
Throughout this Volleyball Injury Series, we've explored why knee injuries occur, why jumper's knee develops, and how purposeful training can reduce the risk of ACL injuries.
A common theme has emerged.
The athletes who stay healthier and perform more consistently usually aren't just the ones who practice volleyball the most.
They're the ones who prepare their bodies for the demands of volleyball.
That's where strength training comes in.
Unfortunately, many athletes still think strength training is simply about getting bigger muscles or lifting heavier weights.
Modern sports science tells a different story.
Purposeful strength training improves an athlete's ability to produce force, absorb force, change direction efficiently, tolerate repetitive jumping, and remain resilient throughout a long season.
At PuncHIIT Fitness, that's exactly what we mean by:
STOP EXERCISING – START TRAINING
Strength Isn't Just About Jumping Higher
One of the biggest misconceptions in volleyball is that strength training exists primarily to increase vertical jump.
Jumping higher is certainly valuable.
But strength training does much more.
It helps athletes:
Produce force more efficiently
Absorb force during landing
Decelerate under control
Improve balance
Maintain technique under fatigue
Build tissue capacity
Reduce injury risk
Improve confidence during explosive movement
Volleyball isn't simply about how much force you can produce.
It's about how well you can control it.
The Athletic Qualities Volleyball Players Should Develop
Instead of chasing individual exercises, think about developing athletic qualities.
Exercises are simply tools.
The qualities are what matter.
Lower-Body Strength
Strong legs form the foundation for jumping, landing, sprinting, and changing direction.
Examples include:
Squats
Front squats
Trap bar deadlifts
Romanian deadlifts
Split squats
Single-Leg Strength
Volleyball rarely happens from perfectly symmetrical positions.
Single-leg strength improves:
Stability
Force production
Landing control
Change of direction
Examples:
Bulgarian split squats
Step-ups
Single-leg RDLs
Walking lunges
Posterior Chain Development
The glutes and hamstrings are critical for athletic performance.
They help athletes:
Accelerate
Decelerate
Protect the knees
Improve jumping efficiency
Examples:
Romanian deadlifts
Hip thrusts
Nordic hamstring curls
Glute bridges
Core Stability
The core transfers force between the upper and lower body.
Good trunk control improves:
Balance
Landing mechanics
Rotation
Energy transfer
Think anti-rotation, anti-extension, and anti-lateral flexion—not endless sit-ups.
Calf Strength
The calves are often overlooked.
Yet they absorb tremendous force during every jump and landing.
Include:
Standing calf raises
Bent-knee calf raises
Single-leg calf raises
Upper-Body Strength
Volleyball isn't just a lower-body sport.
Strong shoulders, upper back, and arms improve:
Serving
Hitting
Blocking
Shoulder health
Examples:
Pull-ups
Rows
Push-ups
Landmine press
Dumbbell press
Strength Before Power
Many athletes rush into advanced plyometrics.
But power is built on strength.
Without adequate strength:
Landing quality suffers.
Jump mechanics deteriorate.
Injury risk increases.
Earn the right to perform high-intensity plyometrics.
Train Movements, Not Muscles
One of the biggest differences between bodybuilding and athletic training is the goal.
Athletes don't compete in isolated muscle contractions.
They compete through movement.
That's why training should emphasize:
Squatting
Hinging
Lunging
Pushing
Pulling
Rotating
Carrying
Jumping
Landing
These movement patterns transfer directly to sport.
Recovery Is Part of Strength Training
The body doesn't become stronger during the workout.
It becomes stronger afterward.
Recovery includes:
Sleep
Nutrition
Protein intake
Hydration
Appropriate rest
Managing training load
Without recovery, adaptation is limited.
Common Mistakes Volleyball Players Make
Only Playing Volleyball
Skill practice develops skill.
It doesn't maximize physical capacity.
Chasing Fatigue
A hard workout isn't necessarily an effective workout.
Purposeful progression always beats random exhaustion.
Ignoring Progressive Overload
Your body only adapts when it's challenged appropriately over time.
Skipping Recovery
More isn't always better.
Better is better.
Neglecting Technique
Perfect repetitions performed consistently produce better long-term results than sloppy heavy lifts.
The PuncHIIT Perspective
At PuncHIIT Fitness, strength training isn't separate from volleyball.
It's part of volleyball.
Every squat prepares you for a stronger jump.
Every split squat prepares you for a more stable landing.
Every Romanian deadlift prepares you to absorb force more efficiently.
Every controlled repetition builds a body that's more capable of handling the demands of competition.
That's why our athletes don't simply exercise.
They train with purpose.
Because stronger athletes aren't just more powerful.
They're more resilient.
And resilient athletes stay on the court.
Key Takeaways
Volleyball strength training is about building athletic qualities—not just bigger muscles.
Stronger athletes generally jump, land, and change direction more efficiently.
Single-leg strength, posterior-chain development, and trunk stability are essential.
Recovery is part of training.
The goal isn't simply to perform better today.
It's to stay healthier and perform consistently all season.
The best volleyball players don't rely solely on talent.
They build bodies capable of expressing that talent repeatedly.
That's the difference between exercising and training.
Continue the Volleyball Injury Series
Part 4: Strength Training for Volleyball: Building Stronger, More Resilient Athletes (You are here)
Suggested Internal Links
Volleyball Injury Series – (Parts 1–3,5) - links above
Research References
NSCA. Essentials of Strength Training and Conditioning.
American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription.
Cormie P, McGuigan MR, Newton RU. Developing Maximal Neuromuscular Power. Sports Medicine.
Suchomel TJ, Nimphius S, Stone MH. The Importance of Muscular Strength in Athletic Performance. Sports Medicine.
Behm DG, et al. Canadian Society for Exercise Physiology Position Statement on Resistance Training.
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