What are the most effective ways to incorporate functional training into a client's volleyball practice?

2 Choose exercises that target volleyball-specific muscles and movements

Functional training exercises should target the muscles and movements that are involved in volleyball, such as jumping, spiking, blocking, digging, and serving. To strengthen the legs and glutes, perform squat jumps by standing with your feet shoulder-width apart, lowering into a squat position, and then jumping up as high as you can. Medicine ball chest pass works the chest, shoulders, and arms while increasing the speed and force of your serve and spike. For lateral movement and stability, lateral lunges are a great exercise – stand with your feet together, then step to the side with one leg, bending your knee and keeping your other leg straight. Aim for 10 to 15 repetitions of each exercise for optimal results.

3 Incorporate balance and coordination drills

Balance and coordination are essential skills for volleyball players, as they help them maintain control and accuracy in dynamic situations. Balance and coordination drills can also challenge the nervous system and improve reaction time and spatial awareness. For example, single-leg hops can test your balance and agility on one leg, while ball tosses can train your hand-eye coordination and reflexes. Additionally, plank taps strengthen your core and stabilize your spine. To perform single-leg hops, stand on one leg then hop forward, backward, and sideways. For ball tosses, stand facing a wall or a partner, holding a small ball in one hand then toss the ball in the air and catch it with the same or opposite hand. Finally, to do plank taps, get into a plank position on your hands and toes while tapping your right hand to your left shoulder then your left hand to your right shoulder. Aim to repeat each drill 10 to 15 times.

4 Use feedback and progression to optimize results

Feedback and progression are key elements of any functional training program, as they help you monitor your client's progress, adjust the difficulty level, and ensure safety and effectiveness. Feedback can be given verbally, visually, or kinesthetically, depending on your client's preference and learning style. You can use feedback to correct errors, reinforce good habits, motivate, and praise your client. Progression can be achieved by increasing or decreasing the load, speed, range, complexity, or duration of the exercises, depending on your client's goal and performance. You can use progression to challenge, stimulate, and prevent boredom and plateaus in your client.

5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?