During the winter, many players of volleyball leagues in Wilmington NC take time off because of the cold weather. However, winter is no time to stop working out. Luckily, there are several easy workouts one can do in the comfort of their own home.

Here are four workout routines you can do over the winter to help ensure that you’re ready to go once you sign back up for another season at Capt’n Bill’s!

Workouts for Improving Arm Strength

If you want to be able to add some serious heat to your serves next year, then here are some exercises to help build up your arm strength over the winter.

  • Lateral Dumbbell Raises – Grasp a dumbbell in each hand and hold them in front of your thighs with your elbows slightly bent. Bend slightly forward at the hips and bend your knees slightly. Raise your upper arms out to your sides until your elbows are at shoulder height. Lower your arms and repeat 25 times. Do three sets of 25.
  • Single Arm Medicine Ball Push-Ups – Get in a standard push-up position but place the medicine ball under one hand. Do three to five push-ups and then place the medicine ball under the other hand. Do three to five push-ups and change hands again. Do three sets of three to five push-ups per hand.

Workouts for Improving Leg Strength

Leg strength is crucial in volleyball, especially when you’re defending the net. Here are some exercises to help boost up your leg muscles over winter.

  • Jumping Jacks – Stand with your legs together and your arms at your side. Jump and bring your arms out to your sides and up over your head while at the same time spreading your legs apart. Jump again and bring your arms back down to your sides and your legs back together. Do three sets of 50.
  • Leg Lunges – Stand up straight with your legs together. Keep your back straight and step forward with your left leg while keeping your right foot grounded. Lower your hips until your knees are at 90-degree angles. Keep your front knee directly above the ankle and the back knee off of the floor. Keep your weight on your heels as you bring yourself back up the standing position. Do three sets of 20 lunges per leg.
  • Wall Sits – Stand in front of a wall and lean your back up against it. Slide down the wall until your knees are bent at a 90-degree angle while keeping your abs contracted. Hold the position for up to 20 seconds and then slide back up the wall until you are standing straight again. Do three sets, one holding for 20 seconds, one for 45 seconds, and one for 60 seconds.

Workouts for Improving Abdomen Strength

The abdomen is the body’s “core,” so the stronger they are, the better your balance is going to be on the court. Here are two important workouts for strengthening your abs.

  • Sit-Ups – Lay flat on your back with your knees bent and your feet on the ground. Keeping your feet grounded; bring your upper body up to your knees using only your abdomen muscles and hold there for a few seconds. Slowly lower your upper body back to the ground. Do three sets of 50.
  • Planks – Get into a push-up position on the floor. Bend your elbows 90-degrees and rest your weight on your forearms. Keep your body in a straight position with only the balls of your feet and your forearms touching the ground. Do three sets, first holding the position for 30 seconds, then for 45 seconds, and then for 60 seconds.

Workouts for Improving Foot Speed

In the game of volleyball, quick feet are a strong asset. Jumping rope is one of the best exercises for increasing your foot speed. Here’s a basic routine to help get you started:

  • Jump rope at a normal pace for 30 seconds
  • Move to jumping on your right foot only for 30 seconds
  • Move to jumping on your left foot only for 30 seconds
  • Jump double right and then double left for 30 seconds
  • Jump on both feet for as fast as you can go for 30 seconds

Repeat the routine three times, taking a one-minute break between.

Be Ready for Next Season’s Volleyball League in Wilmington

Winter can be a long and cold season for those of us who revel in the warmth of the sun. But, it doesn’t have to be a wasted season. Use the time wisely and do these easy at-home workouts so by the time you sign back up for Capt’n Bill’s volleyball league in Wilmington NC, you’ll be primed, prepared, and ready to go the distance.

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