Squat to reach higher and farther when blocking, spiking, and serving!


Squats are one of the most fundamental and beneficial exercises for volleyball players, and should be a staple in any volleyballer’s training program. Not only do squats target the lower body, but they also have the potential to improve a player’s overall athletic performance.

Why Squats?

Squats are a compound exercise that work multiple muscle groups at once. They target the quadriceps, hamstrings, glutes, and lower back, which are all essential muscles for explosive movements required in volleyball. Squats are also a weight-bearing exercise, which helps to improve bone density and overall strength.

How to Perform Squats?

The proper technique for squats is essential to avoid injuries and achieve maximum benefits. To perform a squat, start by standing with feet shoulder-width apart, toes pointing slightly outwards. With a straight back and engaged core, lower the hips back and down as if you’re sitting in a chair. Keep the knees behind the toes, and lower until your thighs are parallel to the ground or lower. Push back up through the heels, squeezing the glutes and engaging the core on the way up. Always be sure to use proper form,  and start with a lighter weight until you feel comfortable with the movement.

Benefits for Volleyballers

Improved Jumping Ability

Jumping is an essential component of volleyball, and squats are an effective way to improve jump height and power. The explosive nature of squats helps to develop the fast-twitch muscle fibres needed for powerful jumps. The improved strength and power generated by squats can also help volleyball players to reach higher and farther when blocking, spiking, and serving.

Injury Prevention

The strength and stability developed through squats can help to prevent common injuries in volleyball, such as knee and ankle sprains. The added stability around the joints from stronger muscles can help to reduce the risk of injuries while performing high-intensity movements on the court.

Squats are a vital exercise for volleyball players to include in their strength and conditioning training program. They can help to improve jumping ability, prevent injuries, and increase overall strength and endurance. It is important to perform squats with proper technique and gradually increase weight over time. By including squats in their training, volleyball players gain the Strength to Succeed.

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Article courtesy Diamond Fitness.