Volleyball Strength Training For Kids: How To Train Young Players

Volleyball is an incredible sport for kids. It’s fun, energizing and a great way for young players to learn about teamwork and discipline. But if your child wants to take their volleyball game to the next level, strength training is a must.

Strength training for young athletes can be intimidating, but it doesn’t have to be. With the right approach and plan, your child can safely build strength while reducing the risk of injury on the court. In this article, we’ll explore how to tailor strength training specifically for young volleyball players so they can reach peak performance in their favorite sport.

From exercises that target specific muscle groups to understanding nutrition needs as they grow, learning proper strength training techniques will help your child excel in every aspect of their game—from serving to spiking. Read on to find out how you can help your child become one of the strongest players on the court!

Benefits Of Strength Training For Kids In Volleyball

The benefits of strength training for young volleyball players are immense. According to the American Council on Exercise, it’s estimated that up to 85% of an athlete’s performance can be attributed to strength and power. This is why it’s so important to start introducing strength training into a kid’s workout routine as early as possible.

Strength training offers a plethora of advantages for younger athletes in volleyball. It helps develop better muscular control during movements like jumping, spiking and blocking, while also improving stamina and endurance during matches. It can also increase muscle mass and core stability, which will help prevent injury and fatigue over the course of a season. Additionally, strength training has been shown to improve psychological wellbeing, helping kids become more confident in their abilities on the court.

Strength training is a great way for kids to improve their overall fitness levels, which can have long-term benefits beyond just sports performance. Therefore, it may be wise to introduce some form of strength training into your child’s exercise routine from an early age if they’re interested in playing competitive volleyball. With the right guidance and supervision from experts, kids can safely reap these rewards without risking injury or burnout.

As with any type of physical activity, it’s important to consider what age is appropriate for introducing strength training into young players’ workouts – this should always be done under expert supervision.

What Age Is Appropriate To Begin Strength Training?

Strength training can be incredibly beneficial for young volleyball players, but it’s important to consider the right age to begin. Generally speaking, it’s best to wait until a child has reached puberty before introducing strength training exercises. That’s because the bones and muscles of younger children are still developing and too much strain could cause injury.

In terms of age, 12 or 13 is a good starting point, but it should also be considered on an individual basis. Some children may be ready to start as early as 10, while others may not be ready until 15 or 16. It’s up to coaches and parents to evaluate each child’s physical maturity and ability level before introducing strength training into their workout routine.

When deciding whether a child is ready for strength training, pay attention to their physical development — height and weight — along with any limitations due to pre-existing injuries or health conditions. A qualified coach or exercise specialist can help assess whether a child is prepared for strength training exercises and which activities are best suited for them. TIP: Start slowly by introducing basic bodyweight exercises such as push-ups, sit-ups, air squats and planks before moving onto more advanced movements like weighted squats, deadlifts, lunges and kettlebell swings. This will help your players develop the proper form and technique needed for safe strength training.

Choosing The Right Strength Training Program For Kids

Strength training for children is much like putting together a puzzle: it can be tricky to figure out the right pieces and how to make them fit together. When it comes to designing an effective strength-training program for young players, there are a few key considerations.

First of all, it’s important to identify the age range that is most appropriate for starting such a program. Generally speaking, kids should not begin strength training until they reach at least the age of nine or ten. Younger athletes may struggle with proper form and technique, which could lead to injury. Additionally, younger children may lack the focus and discipline necessary in order to stay safe while engaging in strength-training exercises.

It’s also essential to select a program that is tailored specifically for kids based on their individual needs and goals. For example, if your child participates in a sport that requires more explosive power movements such as jumping or sprinting, then you will want an appropriate program that includes plyometrics and other power-based exercises. There are plenty of resources available online and offline that can help guide you through choosing the right strength-training regimen for your young athlete.

Having identified the correct age group and chosen an appropriate program, you can move on to understanding the basics of strength training so you can ensure your child’s safety while exercising correctly and effectively.

Understanding The Basics Of Strength Training

Now that you’ve chosen the right strength training program for kids, it’s time to get into the nitty-gritty of how to actually train young players. Understanding the basics of strength training is key for creating a successful and safe routine.

One of the most important things to remember is that kids should never lift too heavy. As a general rule, they should not be lifting anything more than 30% of their bodyweight. This allows them to focus on proper form, which is essential for avoiding injury. Kids should also learn the importance of warming up and cooling down before and after each session, as well as taking regular breaks during workouts.

When designing a strength training program for kids, it’s important to keep in mind that they have different needs than adults due to their age and development stage. The exercises should be tailored specifically to their individual needs and abilities, while still challenging them enough to help build strength over time. Setting manageable goals can help motivate them throughout the process.

Strength training can be a powerful tool in helping young volleyball players reach their potential on the court. With an understanding of the basics and an effective program designed specifically for their needs, kids will be well on their way towards becoming stronger athletes over time. From here we’ll look at how to design an effective strength training program for young players.

How To Design An Effective Strength Training Program

Designing an effective strength training program for young volleyball players is like building a solid foundation – if it’s done right, it can set them up for success. To ensure that your athletes are getting the most out of their training, follow these simple steps to create the perfect program.

First and foremost, when creating a strength training program, you’ll want to consider the age and skill level of your players. Younger athletes have different needs than older ones, and it’s important to take into account any limitations or physical challenges they might have. You’ll also want to make sure that the exercises you choose are appropriate for their ability level so that they don’t become overwhelmed or frustrated with their workouts.

Once you’ve identified what your players need from a strength-training program, it’s time to start planning out the details. Choose exercises that target all of the major muscle groups and focus on form rather than weight lifted. Make sure to provide adequate rest periods between sets and avoid overtraining by having at least one day off per week. Finally, be sure to monitor progress throughout the program so that you can adjust as needed based on how your athletes are doing.

With these tips in mind, you’re well on your way to creating an effective strength-training plan for your young volleyball players. By taking into account their individual needs and focusing on proper form during each exercise, you can help them reach their goals safely and efficiently – setting them up for success now and in the future!

Examples Of Exercises For Volleyball Strength Training

In the sixth step of building an effective strength training program for young volleyball players, we will look at some examples of exercises that can be used. It’s important to select exercises that target the specific muscles used in volleyball and are age-appropriate.

Here is a list of some exercises that can be incorporated into the program:

  • Core Strength Exercises:
  • Plank
  • Glute Bridges
  • Crunches
  • Lower Body Exercises:
  • Squats
  • Lunges
  • Step-ups

These exercises should all be performed with proper form and technique, so it’s important to make sure young players receive instruction and supervision from an experienced coach or trainer. Additionally, the training program should include rest periods between sessions to allow for adequate recovery time. With the right combination of exercises and supervision, these strength training programs can help young volleyball players develop their skills and reach their full potential.

The Importance Of Proper Form

The importance of proper form in any exercise cannot be overstated. It’s the difference between getting the results you want and, unfortunately, injuring yourself. To illustrate this point, let’s take a look at one of the most commonly used exercises for volleyball strength training: squats. When done correctly, squats are an effective way to build strength in young players’ legs. However, if done incorrectly, they can lead to all sorts of problems down the line.

As such, it’s essential that we emphasize proper form when teaching young athletes how to do these exercises. Teaching them good habits from the beginning will ensure that they get the most out of their workouts and reduce the likelihood of injury. This means ensuring that their posture is correct, their feet are shoulder-width apart and pointing forward, and that they keep their back straight as they lower themselves into a squatting position.

In addition to emphasizing proper form when teaching young players how to perform exercises like squats, coaches should also provide them with regular reminders throughout their workout sessions to make sure they’re doing everything correctly. Doing so will help ensure that these kids not only get stronger but also stay safe as they train for volleyball. With this knowledge in mind, let’s now turn our attention to building strength with resistance bands.

Building Strength With Resistance Bands

Resistance bands are an effective tool for building strength in young volleyball players. This type of equipment is inexpensive, lightweight and can be used to target specific muscle groups. Players can increase the resistance of the band by shortening it or increasing the tension with a clasp.

When using resistance bands, it’s important to ensure that your young athlete has proper form during exercises. It’s best to start with a lighter band and gradually increase resistance when your player gets stronger. Additionally, having them focus on their breathing as they exercise will help them better engage their muscles.

Finally, incorporating resistance band exercises into regular strength training sessions is an excellent way for young athletes to improve their sports performance. The versatility of this type of equipment allows players to work on different areas of their game while also building essential muscle strength and flexibility. With dedication and consistency, these exercises can help your child become a more well-rounded volleyball player.

Utilizing Plyometrics For Volleyball Strength Training

Explosive power is a key component to success in volleyball. To help young players build this essential strength, employing plyometrics can be an effective tool. Using rhetorical devices such as anaphora or alliteration at the start of the section helps draw the audience in and keep them interested.

Plyometric exercises are designed to increase muscular power and explosiveness by using rapid stretching and contracting of muscles. This can be done through jumping drills, lunges, and agility drills that incorporate multiple muscle groups. Plyometric drills like jumping jacks, tuck jumps, and squat jumps are great for developing explosive power from the hips to the ankles. Plus, they require minimal equipment and can easily be done any time and anywhere!

When introducing plyometrics into young athletes’ training program, it’s important to start slowly and build up intensity gradually over time. It’s also important to not overload their muscles by doing too much too soon; instead focus on perfecting form before adding more reps or weight. TIP: Make sure your young players take plenty of rest breaks in between sets so they don’t get burned out! With proper guidance and patience, plyometrics can be a great addition to their volleyball strength training regimen.

Incorporating Core Strength Training

Many parents may object to their children engaging in core strength training due to the risk of injury. However, it is important to note that core strength training is an essential component of any volleyball strength training program for young players. When performed correctly and with appropriate supervision, core exercises can help build a solid foundation for improved performance on the court, as well as helping to reduce the risk of injury.

Core strength training involves a range of exercises designed to strengthen the abdominal and back muscles, which are essential for balance, agility, and power while playing volleyball. These exercises include planks, Russian twists, ab crunches, medicine ball slams, and other functional movements that target key muscle groups in the torso area. As part of a comprehensive volleyball strength training program for kids, these exercises should be done regularly with proper form and technique in order to achieve optimal results.

By incorporating core strength training into a young player’s routine, coaches can help ensure that they are not only building physical strength but also practising healthy habits that will stay with them throughout their life. This practice can serve as an example for all athletes and promote a culture of healthful living both on and off the court. With this approach, kids can become more resilient both physically and mentally – setting them up for success now and in the future. Let’s look at how we can promote healthy habits for young athletes next.

Promoting Healthy Habits For Young Athletes

A key part of volleyball strength training for kids is promoting healthy habits for young athletes. It’s essential to teach children how to prioritize their health and wellness in order to succeed in the sport. By establishing healthy lifestyle habits, such as good nutrition and adequate sleep, young players will be able to better focus on their volleyball skills and reach their goals.

When coaching children, it’s important to emphasize the importance of a well-rounded approach to training. This means that they should be encouraged to cross-train with other sports or activities like running or weightlifting that can help improve their overall fitness levels. Additionally, coaches should help kids understand the importance of rest and recovery for both physical and mental health.

Finally, coaches should also discuss with kids how proper hydration affects performance and stress how crucial water intake is for staying healthy on the court. By emphasizing these issues, coaches can help young athletes develop positive habits that will benefit them now and in the future.

Benefits Of Working With A Professional Trainer

Working with a professional trainer is an excellent way to ensure that young volleyball players are engaging in safe and effective strength training. A trained professional can provide individualized instruction tailored to the age and skill level of each player, as well as advice on nutrition and overall health. They can also help create a workout plan that takes into account the player’s strengths and weaknesses, ensuring that their time spent training is maximized for maximum benefit.

Furthermore, a professional trainer can help young athletes develop proper form when it comes to exercises like squats, lunges, and other strength-building movements. This helps prevent injury while still allowing them to get the most out of their workouts. A coach or personal trainer can also provide motivation and guidance throughout the process — something that’s especially beneficial for younger players who may not have the same level of self-discipline as older athletes.

Getting strong and staying healthy are essential components of any successful athlete’s career — regardless of age or skill level — so having an experienced partner in your corner is invaluable. With the right kind of support, young volleyball players can reach new heights in their game while avoiding potential injuries from unsafe training habits. From here, we’ll explore how recovery – rest and recovery for young athletes – plays an important role in maximizing performance on the court.

Recovery – Rest And Recovery For Young Athletes

As a parent, it can often feel like you’re walking on eggshells when it comes to ensuring your child’s success in sports. Every day brings new challenges and opportunities for growth, with the importance of recovery being a crucial factor in their development.

Recovery – rest and recovery for young athletes – is an essential part of any volleyball strength training program for kids. Rest and recovery are key components of any successful youth fitness routine because they help strengthen muscles, reduce the risk of injury, and improve performance. By allowing your child to take adequate time off between practices, you can ensure that they are not overtraining or putting themselves at risk for injury.

Additionally, proper nutrition can also play an important role in helping young athletes reach their full potential. Eating a balanced diet that includes plenty of protein, complex carbohydrates, fruits and vegetables can provide them with the energy needed to fuel their workouts and recover properly from strenuous activities. Supplementing this diet with appropriate amounts of vitamins and minerals will further support their physical health and help them stay strong throughout the season.

The Impact Of Nutrition On Strength Training

It’s no secret that nutrition is essential for any athlete, especially young ones. Like the old saying goes, ‘You are what you eat’. The fuel an athlete puts in their body has a huge impact on their performance and ability to reach their goals. When it comes to strength training for kids, nutrition is just as important as any other element of the program.

Adequate nutrition provides the body with the energy needed to power through difficult workouts and build muscle mass. Eating a balanced diet of all food groups ensures players are getting enough vitamins and minerals to support healthy growth and development. Protein is particularly important since it helps build muscle strength and repair damaged tissues.

Parents should encourage their children to make healthy eating choices while exercising proper portion control. They should also monitor what types of snacks they’re consuming before, during, and after practice or games. Healthy snacks like fruit, nuts, dried fruit, yogurt, granola bars, etc., can help provide long lasting energy without feeling heavy or bogging down the body with unnecessary carbs or fats.

When it comes to promoting healthy eating habits in young athletes, parents can play an incredibly important role by providing nutritious options and leading by example.

Tips For Parents On Supporting Young Players With Strength Training

Strength training is an important part of any athlete’s development, especially for young players. In fact, a recent study reveals that nearly 60% of kids aged 11-14 have already started strength training. When it comes to helping young athletes navigate the world of strength training, parents can play a big role in setting them up for success.

One way to support your child is to provide guidance on proper form and technique when they are lifting weights. This will help prevent injuries and ensure that they are getting the most out of their workouts. Additionally, you can encourage your child to set realistic goals and create a plan for achieving those goals. It’s also important to make sure that your child stays consistent and motivated in order to see results from their strength training program.

Finally, don’t forget about nutrition! Eating a balanced diet with adequate protein is essential for muscle growth and overall health when engaging in any type of physical activity. TIP: If possible, involve your kid in meal planning so they can learn how food choices can impact their performance in sports and strength training.


The importance of strength training for young volleyball players cannot be underestimated. It can help to improve performance, reduce the risk of injury and enhance overall wellbeing. Strength training can be an intimidating prospect for kids and parents alike, however it doesn’t have to be complicated; with the right guidance, it can be fun and rewarding.

Parents should play an active role in supporting their children’s strength training journey by ensuring they understand the basics of how to train safely and correctly. As well as supporting their physical development, parents should also provide guidance on nutrition to ensure that their children are eating the right foods to fuel their bodies properly.

Strength training for young volleyball players is like a marathon – it requires commitment, dedication and determination but with hard work and consistency comes great rewards. With support from parents, professional trainers and knowledge about the basics of strength training, young athletes will be able to reach levels of performance they never thought possible.