Strength and conditioning for volleyball: A Review

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Study Details

Authors
Rebelo, A., Valente-dos-Santos, J., Pires, I. G., Arrais, I., Pereira, J. R., & Turner, A. N.
Published
2025
View the study
Citation
Rebelo, A., Valente-dos-Santos, J., Pires, I. G., Arrais, I., Pereira, J. R., & Turner, A. N. (2025). Strength and conditioning for volleyball: A review. Strength and Conditioning Journal. Advance online publication. https://doi.org/10.1519/SSC.0000000000000901

Volleyball’s unique demands—high-frequency jumping, explosive directional changes, and an intense competition schedule—require carefully designed volleyball strength and conditioning programs. This review outlines the current understanding of volleyball’s physical requirements, position-specific performance needs, injury risks, and training strategies. It offers S&C coaches a comprehensive, periodized approach tailored to position and season phase—helping boost performance while reducing injury risk in elite volleyball settings.

Physical Demands by Position

Jump type, frequency, and movement patterns vary widely across positions:

  • Setters: Perform the most jumps, but typically at lower intensity.
  • Middle Blockers & Outside Hitters: Execute the highest block and spike jumps with greater jump height and power demands.
  • Liberos: Perform the fewest jumps but require the most rapid directional changes, highlighting the need for agility-focused training.

Each role calls for position-sensitive volleyball strength and conditioning that reflects the unique movement profiles and energy systems of each player.

Common Injuries & Prevention Strategies

Effective volleyball strength and conditioning programming also addresses common injury risks:

1. Ankle Sprains

  • Most common injury (up to 60%), usually from landing on another player.
  • More prevalent in men and during matches.
  • Prevention: Neuromuscular training, ankle braces, and landing technique correction.

2. Patellar Tendonitis (“Jumper’s Knee”)

  • Linked to repetitive jumping and mechanical overload, especially in middle blockers and outside hitters.
  • Prevention: Volume control, eccentric exercises, and isometric loading.

3. Shoulder Injuries

  • Result from repetitive spiking/serving; often due to muscular imbalance and reduced mobility.
  • Prevention: Strengthening external rotators, scapular stabilization, and improving mobility.

4. Hand Injuries

  • Typically caused by ball impact, affecting fingers.

Testing & Assessment Recommendations

Well-structured volleyball strength and conditioning should include valid testing methods:

  • Isometric Squat at 90°: Strong predictor of vertical jump; preferred over IMTP.
  • Spike/Serve Speed: Assesses upper-body power but mixes skill with strength.
  • Bench Press Throw: Practical for evaluating upper-body power independently.
  • Digging Agility Test (DAT): Promising but still being validated.
  • Repeated Jump Tests: Simulate front-row demands and offer useful performance data.

Periodization & Seasonal Planning

Due to volleyball’s year-round schedule, traditional periodization falls short. Modern volleyball strength and conditioning programs use:

  • Flexible Nonlinear Periodization: Allows weekly adjustments based on readiness.
  • Training Zones (1–4): Guide intensity from recovery to max effort.
  • Microcycles: Customized for preseason, in-season, and taper phases.

The off-season provides a key opportunity to focus on strength, tendon health, and plyometrics—especially for athletes not competing internationally.

Core Training Goals & Strategies

Maximal Strength

  • Vital for both performance and injury prevention.
  • Use high-load training (≥80% 1RM), isometrics, and eccentric work.

Power, RFD, and Reactive Strength

  • Developed through Olympic lifts, plyometrics, and loaded jumps.
  • Exercises should address all jump phases—braking, propulsion, and landing.

Agility

  • Drill design should replicate volleyball-specific patterns like lateral shuffles and hip turns.
  • Incorporate reaction-based cues to simulate match conditions.

Conditioning

  • Combine volleyball-specific HIIT with off-feet recovery sessions.
  • Program based on position-specific energy systems (ATP-PCr and aerobic).