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How to Become a Faster, More Explosive Volleyball Player (1 of 4) – Building Strength and Decelerating your Movements

Reid Hall walks athletes through a Strength Routine and some Deceleration Exercises to help you with your game. The exercises are suitable for youth athletes, collegiate and recreational players.

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Reid Hall
March 25, 2022

How to Become a Faster, More Explosive Volleyball Player (1 of 4) – Building Strength and Decelerating your Movements

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Volleyball Strength and Vertical Coach Reid Hall walks athletes through a Strength Routine and some Deceleration Exercises to help you with your game. The exercises are suitable for youth athletes, collegiate and recreational players. Video 1 in a series of 4.

Strength Routine

It would be best to do your strength exercises without your shoes on. Be either barefoot or in your socks. This will help recruit the muscles in your foot and ankle better.

There are 3 strength exercises. Perform one exercise after the other. Rest for 15 to 25secs between exercises. After completing all 3 exercises you have completed 1 round. Rest for 60secs between rounds. Complete 3 to 5 rounds.

Lunge Iso Hold- hold for 20 to 30secs per side
Single Leg Glute Raise- 8 to 10 reps
Single Leg Hip Abduction With Mini Band- 15 per side

Deceleration Exercises

There are 4 deceleration exercises. Perform one exercise after the other. Rest for 15 to 25secs between exercises. After completing all 4 exercises you have completed 1 round. Rest for 60secs between rounds. Complete 3 to 5 rounds.

Forward Push to Decelerate- 5 reps per leg
Lateral Push to Decelerate- 5 reps per leg
Push to Pass- 15 reps per side
Defensive Movements to Stop- 30secs of work

Learn more about the leading volleyball specific workout programs: https://www.reids-workouts.com

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Reid Hall

Strength and Conditioning Coach, Former National Team Athlete. I went from the short, skinny volleyball player that was constantly counted out to lighting it up on the court and sand. I followed a structured workout program in high school that helped me put on 8 inches on my vertical in 8 months. I went from being off-the-radar to National Team prospect. Guess what, my dream came true when I entered National Team tryouts more confident and prepared than I have ever been. I have now been able to implement my training philosophies that have helped 1000’s of volleyball players take their game to the next level.

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