Medicine Ball Workout Routine In Volleyball

Medicine ball workouts have long been a favorite among fitness buffs and professional athletes alike. But did you know that medicine ball exercises can also be used to help improve your volleyball performance? That’s right – by incorporating medicine ball workouts into your regular volleyball routine, you can gain an edge over the competition and take your skills to the next level.

In this article, we’ll look at the benefits of integrating medicine ball exercises into your volleyball routine. We’ll discuss how different types of medicine ball workout routines can increase agility, speed, power and overall skill. We will also provide step-by-step instructions on how to perform specific medicine ball exercises for volleyball players.

So if you’re ready to take your game up a notch, then read on! Learn how adding medicine balls to your existing workout routine can turn you into a more agile, powerful and skillful athlete on the court.

Benefits Of Medicine Ball Workouts For Volleyball

Medicine ball workouts can be incredibly beneficial for volleyball players. Not only do they help to improve strength and power, but they also build agility, coordination and balance. Medicine balls are a great way to work on explosive movements that mimic the actions of the game, such as jumping and spiking. By doing medicine ball exercises regularly, athletes can gain a competitive edge in their sport.

In addition to physical benefits, medicine ball workouts are also beneficial for mental health and motivation. The exercises require concentration and focus while engaging multiple muscle groups. This helps players develop discipline and resilience to stay focused during long practices and games. Moreover, the variety of movements keeps workouts interesting and fun – something that will keep an athlete motivated throughout their training journey.

The use of medicine balls is an effective training tool for volleyball players who want to take their performance to the next level. Whether it’s increasing strength or improving coordination, medicine ball workouts are a great way to maximize results while having fun in the process. Moving forward, let’s explore what a medicine ball actually is and how it can be used in volleyball drills.

What Is A Medicine Ball?

A medicine ball is a weighted ball used for strength, endurance, and flexibility exercises. It’s been used for centuries as a tool for athletes to improve their performance. Just like any other workout equipment, the medicine ball has its own advantages and disadvantages.

On one hand, it is an effective tool for developing core strength and stability, allowing you to use your entire body more efficiently while playing. Additionally, it can be used to build power in all areas of the body by engaging multiple muscle groups at once. Furthermore, medicine balls are relatively inexpensive compared to other types of exercise equipment.

On the other hand, some people may find that the weight of the medicine ball can be too demanding on their joints and muscles if they are new to this type of exercise or don’t have good technique when using it. Therefore, it’s important to ensure you choose the right size and weight for your needs before starting any type of medicine ball workout routine in volleyball. Moving forward, we will discuss how to choose the right medicine ball that’s best suited for your volleyball training needs.

How To Choose The Right Medicine Ball

Choosing the right medicine ball can be a daunting task. It’s like selecting a precious gemstone from a trove of jewels- each one unique and sparkling in its own way. As you search through your options, it is important to keep an eye out for the size, material, weight, texture and color that best suit your needs.

When it comes to size, you should first consider what type of movements you will be using the medicine ball for. If you are looking for something to use during volleyball drills or exercises, then opt for balls that range between four and eight pounds. Anything heavier can be too cumbersome to use during fast movements and could lead to injury.

Next is material; medicine balls are usually made of either leather or rubber. Leather is more durable but tends to be more expensive than rubber balls. Rubber also tends to absorb moisture over time which can make them difficult to grip if used outdoors or in humid environments. Finally, look out for texture as this will affect how easily the ball can be gripped during workouts or drills. Smooth surfaces may slip off your hands while rougher surfaces provide better traction and control when passing or throwing the ball.

No matter which one you choose, make sure it meets all the criteria mentioned above so you can get the most out of your medicine ball workout routine!

Medicine Ball Exercises For Volleyball Players

Training with a medicine ball is like taking a journey. It begins with choosing the right medicine ball for you, then moves onto exercises specifically tailored for volleyball players. With the right tools in-hand, you can now move on to the next destination – plyometric medicine ball training.

Medicine ball exercises are an essential part of any volleyball player’s workout routine. These exercises help develop strength and power, improve coordination and balance, and increase agility and explosiveness – all important aspects of playing volleyball. Here are some examples of medicine ball exercises that volleyball players should consider:

• Squat Thrusts: Start by standing up straight with your feet hip-width apart and holding a medicine ball in both hands at chest level. Perform a squat while keeping your back straight, then explosively jump up while throwing the ball downward towards your feet. Quickly catch it before landing back into the starting position.

• Chest Passes: Stand facing away from a wall and hold the medicine ball close to your chest with both hands. While keeping your arms bent, throw the ball forward towards the wall as hard as possible using an explosive pressing motion similar to passing a basketball. Catch it when it bounces off and repeat this exercise 10 times before switching sides.

• Overhead Throws: Stand with both feet shoulder-width apart and hold the medicine ball above your head with both hands at arm’s length away from each other. Keeping your arms straight, throw the medicine ball forward as hard as possible towards a wall or another target in front of you (e.g., partner or trainer). Catch it when it bounces back off and repeat this exercise 10 times before switching sides.

These three exercises will help volleyball players build their strength, power, coordination, balance, agility, and explosiveness; all important aspects of playing volleyball that can’t be ignored! With these tools at hand they can now continue their journey towards plyometric medicine balls training – unlocking even more potential from their body!

Plyometric Medicine Ball Training

Explosive power is an essential component of any successful athlete’s training, particularly those in the sport of volleyball. Plyometric medicine ball training is a great way to develop this power while also building strength and stability. As such, let us explore this training and the potential benefits it has for those playing volleyball.

Incorporating plyometric medicine ball exercises into one’s workout routine can help to maximize the ability to generate speed and power with each move. By using a medicine ball for these exercises, athletes are forced to use their entire body when performing movements, creating greater levels of control and coordination within the muscle groups used. Furthermore, as the muscles become accustomed to these explosive movements, they become better able to handle higher loads of force during more strenuous activities.

This type of exercise is also beneficial for strengthening core muscles and improving balance which is essential for making quick changes on the court. Medicine balls provide variable weight resistance which helps athletes further develop their strength and endurance by allowing them to progress at their own pace.

By engaging in plyometric medicine ball training, volleyball players can be sure that they are taking proactive steps towards becoming stronger competitors on the court. This form of exercise provides a unique opportunity to build both physical strength and mental focus while having fun at the same time. With all these advantages combined, it is easy to see why adding plyometrics with a medicine ball should be considered by any serious player looking to take their game up another notch.

Core And Abdominal Exercises With A Medicine Ball

The next step in your medicine ball workout routine for volleyball is to work on your core and abdominal muscles. This type of exercise is important for volleyball players as it helps build strength, stability, and balance. To start, you’ll want to incorporate a few types of exercises that involve using the medicine ball.

Here are four exercises you should include in your routine: • Plank with Medicine Ball Pass: Start in a plank position and pass the ball from one hand to the other while keeping good form. • Russian Twists: Sit on the ground with your feet off the ground and twist side-to-side while squeezing the medicine ball between your hands. • Oblique Crunches: Lie down on your back, hold the medicine ball above you and crunch up at an angle to each side. • Alternating Leg Lifts: Lie flat on your back with legs straight out, lift one leg while crunching up towards it while holding onto the medicine ball.

These exercises will help strengthen and stabilize your core which will assist you in improving your performance on the court. Now that you’ve worked on strengthening your core muscles, it’s time to practice some medicine ball throws!

Medicine Ball Throws

Medicine ball throws are a great way to build explosive power, agility and coordination. They target the core, arms and legs while increasing overall athleticism. Plus, medicine ball throws are fun and can be easily modified to challenge any fitness level.

To perform a medicine ball throw, stand with your feet shoulder width apart and hold the medicine ball in both hands. From this starting position, you can choose from several different throws including chest passes, overhead throws and rotational throws. Be sure to use proper form when performing each exercise and focus on using explosive power to get the most out of each throw.

Once you have mastered the basic movements, you can begin adding variations by changing your stance or adjusting the size of your medicine ball. This will help increase the intensity of the workout and challenge different muscle groups for an even more effective workout routine.

Ready to take it up a notch? Medicine ball twists are an excellent way to build core strength while challenging your balance and coordination.

Medicine Ball Twists

As if to twist the old adage, volleyball players can now use medicine ball twists for a dynamic workout routine. These exercises are straight out of the playbook, providing an intense full-body workout that strengthens muscles and increases agility.

To start, position yourself in a half-squat stance with your feet slightly wider than shoulder width apart. Grip the medicine ball firmly with both hands at chest level and twist your torso from side to side while keeping your feet planted on the ground. This will ensure you get maximum activation of your core muscles as you go through each rep.

For an added challenge, try adding lateral hops as you twist the medicine ball side to side. This will work your lower body even further and help increase balance and coordination while engaging more muscle groups. It’s no wonder why this exercise has become such a staple in many volleyball training regimens!

With all that said, it’s time to take things up a notch: next up is medicine ball slams.

Medicine Ball Slams

Medicine ball slams are an effective way to engage in a full-body workout routine for volleyball. This exercise involves using the medicine ball and slamming it against the ground with both hands. It is important to be aware of proper form while performing this exercise, as it can be easy to cause injury if done incorrectly.

To perform medicine ball slams, start by standing with feet shoulder-width apart and the medicine ball held overhead with two hands. With knees bent, reach arms overhead and slam the medicine ball into the ground as hard as possible while keeping your core tight. As you slam the ball down, explosively extend legs and hips for maximum power behind each repetition. Make sure to keep your back straight throughout each rep and land softly on your feet after each slam.

Medicine ball slams are a great way to build strength throughout your entire body and engage in an intense workout routine while playing volleyball. They can help improve explosive power, coordination, balance, and agility – all of which are essential components of a successful volleyball player’s game performance. So try incorporating this dynamic exercise into your next training session!

Next up: Medicine ball squats – an effective lower body exercise that will give you an extra boost when hitting those spikes on the court.

Medicine Ball Squats

Ready to work those quads? Medicine ball squats can be a great addition to a volleyball-specific medicine ball workout routine. To maximize the effectiveness of this exercise, it’s important to focus on proper form and technique. Let’s take a closer look!

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To get the most out of your medicine ball squats:

  1. Keep your back straight and chest up.
  2. Squat down slowly until your thighs are parallel with the ground.
  3. Drive through your heels to stand back up.
  4. Keep your weight in your heels throughout the movement.

By focusing on these four key elements, you’ll ensure that you’re getting an effective workout while avoiding injury or strain. With practice and dedication, medicine ball squats will help you strengthen your quads and provide stability as you make plays on the court. Onwards and upwards – let’s move onto medicine ball lunges!

Medicine Ball Lunges

Medicine ball lunges are a great way to work your lower body muscles and can be an integral part of any volleyball player’s medicine ball workout routine. According to the US National Library of Medicine, medicine ball exercises like lunges can help increase strength and explosive power in the legs.

To do medicine ball lunges, stand with feet shoulder-width apart and hold the medicine ball close to your chest. Take a step forward with one foot and lower your hips by bending both knees at once, until both knees are bent at 90-degree angles. Make sure you keep your back straight during this exercise – it helps protect your spine from injury. Push off with the front leg to return to the starting position, then repeat on the other side.

Doing three sets of 12 repetitions is ideal for getting the most out of this exercise. Medicine ball lunges can be a great addition to any volleyball player’s routine and can help improve performance on the court. Moving onto the next exercise in our workout series – medicine ball push-ups – let’s see how this exercise helps work on upper body strength.

Medicine Ball Push-Ups

Medicine ball push-ups are a great way to increase strength and endurance. They work on the upper body, but also require core and lower body stability to complete the exercise correctly. Start by getting into a plank position and place your hands on the medicine ball. Make sure you keep your back straight and your core tight. Then, bend your elbows until your chest touches the medicine ball, before pushing up again.

This is an exercise that requires focus and control, as it’s very easy to lose form or put too much stress on one side of the body. If you find yourself struggling with this move, try doing them against a wall or elevated surface for extra support. You can also try doing fewer reps or reducing the size of the medicine ball so it’s easier to handle.

Performing medicine ball push-ups regularly can help improve muscular endurance and coordination throughout your entire body. It’s also a great way to build strength in all of your major muscle groups without having to use any additional equipment. As you progress in this exercise, you may want to increase difficulty by adding more repetitions or using a larger medicine ball for added resistance.

Medicine Ball Squat Jumps

The medicine ball is a symbol of strength – of the power to take control of your game and reach your goals. The squat jump is an exercise that embodies this strength, helping you build muscle and move faster on the court.

This exercise starts with you standing in a squat position, holding the medicine ball in front of you with two hands. Then, you explosively jump up into the air as high as possible, reaching for the sky with the ball. When you land, return to your original squat position.

To get started, here are some tips:

  • Warm Up: Before any physical activity it’s important to warm up your muscles and joints properly. Try jogging or dynamic stretching to get ready for your medicine ball workout.
  • Form: Make sure you keep good form while doing this exercise by keeping your back straight and using proper breathing techniques.
  • Reps & Sets: Aim for three sets of 10-15 repetitions each set, taking short breaks between sets to catch your breath and maintain good form throughout the entire workout.

The benefits of incorporating medicine ball squats jumps into your volleyball training are vast – from increased speed on the court to improved coordination and muscle tone throughout your body. With practice and dedication, these squats can help take your performance to a new level!

Alternatives To Medicine Ball Training

While medicine ball training is a great way to build strength and agility for volleyball, there are plenty of alternatives. The first alternative is bodyweight exercises such as squats, lunges, and push-ups. These can be modified to create more intense versions that target the same muscle groups as the medicine ball workout.

Another alternative is resistance band training. Resistance bands offer a different type of resistance than the medicine ball which can help target different muscles in the body. Additionally, they are lightweight and easy to transport, making them ideal for athletes who travel frequently.

Finally, kettlebells can also be used as an alternative to medicine ball exercises. Kettlebells provide a unique form of resistance that targets muscles in a different way than medicine balls do. They also require full body coordination and balance, making them an excellent tool for developing agility and power in athletes like volleyball players. With all this said, it’s important to use proper safety techniques when using any kind of exercise equipment – including medicine balls!

Safety Tips For Medicine Ball Workouts

When it comes to medicine ball workouts, safety should always be the number one priority. It’s no secret that if you don’t watch your step, things can quickly go south. So, before you start smashing and crashing with a heavy ball, take a moment to pause and consider the following tips.

First and foremost, proper form is key. To avoid injuries, it’s essential that you are executing the movements correctly. Poor technique can not only negate any benefits from the exercise; it can also lead to serious injury. Therefore, make sure to have a professional coach or trainer who can provide guidance for each exercise when starting out.

Additionally, use common sense when selecting weights for your medicine ball workout routine in volleyball. As much as we all want to be like our heroes on court, we must remember that they have been training for years and most likely built up to those weights gradually over time. Pushing ourselves too far too fast is a recipe for disaster, so start by selecting lighter weights initially until you acquire enough strength and endurance to move up in weight safely.

In other words: look before you leap! Taking these precautionary steps will ensure that you get the most out of your medicine ball workout routine while avoiding any potential risks along the way.


A medicine ball workout routine can be a great addition to any volleyball player’s training regimen. Not only does it provide an effective way to build strength, agility and power, but it also offers a unique way to challenge your body and help you reach new levels of physical performance. Medicine ball workouts are safe and effective when done properly, so make sure to follow safety tips and use the right medicine ball for your needs.

Take for example, the case of Sarah, a college-level volleyball player who was struggling with her vertical jump. After implementing a medicine ball workout routine into her training regimen, she was able to increase her vertical by over four inches in just one month! This improvement was due in large part to the explosive power generated by the plyometric medicine ball exercises she included in her program.

Medicine ball workouts are an excellent tool for increasing strength, agility and power in volleyball players of all levels. With a wide variety of exercises available that target different aspects of physical performance, there is something for everyone within this type of training program. Just remember to follow safety tips and use the right equipment for your needs so you can get the most out of your medicine ball workout routine.