There is something about sports, something so exciting and powerful. I think it comes from the commaraderie that builds between teammates, the drive we get from wanting to do our part in lifting our team to a victory. Just like any other team sport, the success or failure of a volleyball team relies on the performance of each player. Obviously, everyone wants to be a reliable player and not let his or her teammates down. You can be that vital part of your team and assist them in success; all it takes is the right preparation and the desire to do your best.

Many volleball coaches tend to focus on volleyball drills, technique and game situations during practice to prepare their team for a game. This is obviously a huge part of what every volleyball player needs to know and it's completely understandable that coaches do this. However, it has been my experience that the difference between a good volleyball player and a great volleyball player is the amount of time they spend training their bodies specifically for the game of volleyball.

To be the best volleyball player they can be, a player needs to develop certain athletic abilities not just master volleyball drills. They need to have a good vertical jump, they need explosive arm power and swing speed, they need quickness, flexibility and fast reaction time and they need balance. Drills can not accomplish any of these skills and therefore these aspects of volleyball training are overlooked a majority of the time during practice.

It is important to understand the need for volleyball specific strength. Think about the different positions and game situations that a volleyball player faces. A volleyball player needs to spike and serve the ball; this requires explosive arm power. They need to jump high at the net to block a ball; this requires spring-like power in the legs. They need to travel very short distances quickly to get to a ball; this requires quickness and reaction. They need to dig for the ball; this requires flexibility. Of course, like all athletes, volleyball players also need a strong core and balance to provide them with power and keep them stable during play. A player who trains to improve these abilities will be the most valuable player on the court every time.

Strength training for volleyball is not about lifting tons of weight while sitting or lying down as is done with traditional exercises like a bench press. The athletes I train are always surprised, and often very pleasantly surprised, by the lack of weights that I use. Instead, we perform workouts that mimic the movements a volleyball player makes on the court and we add flexible resistance and balance challenges into those moves. This combination produces the exciting results you are looking for. Another big plus about this type of training is that the athletes actually look forward to it unlike ‘hitting the weights’ or running.

Basically, It is not enough for a volleyball player to know how to play the game. It is safe to assume that every player on the court knows how to play and what is expected of him or her. To be the player that stands out it is necessary to not only know the game but to be prepared physically for its demands. This is where functional training comes into play.