High Intensity Interval Training (HIIT) to Build Stamina on the Court

Aside from learning and perfecting specific skills for the court, volleyball athletes need to develop a high level of stamina and endurance in order to remain competitive while competing. While there are plenty of ways to get into shape and stay at peak fitness levels, one of the best ways to develop such stamina is though high intensity interval training.

Commonly dubbed “HIIT”, this form of exercise involves short bursts of high intensity movements, followed by brief moments of rest between bouts. These workouts are not only much more time-efficient, they also significantly improve the level of cardiovascular and strength needed for athletes.

Here are some examples of HIIT exercises young volleyball athletes should try out to maximize their workouts:

These classic full-body movements are the ultimate in mixing cardio and strength training. To perform this dynamic movement, start in an upright position. Place your hands on the ground, jump back with your feet into a plank position, perform one push-up, jump back to your hands, leap up and reach high into the air, then repeat. Perform about 30 seconds worth, then rest for 10 seconds before repeating the interval.

Lunge Jumps
Lunges are a great way to strengthen the entire lower body, including the glutes, quads, hamstrings, hip flexors and calves. To incorporate a cardio aspect to lunges, the goal with this exercise is to hop from one lunge position to the next. Start in a lunge position, then propel your body up as you switch the position of your legs – the leg that was in front should now be in the back, and vice versa. Continue to hop from one lunge position to the next for about 3 seconds, then rest for 10.

Box Jumps
This is another great HIIT exercise to develop strength in the lower body while improving cardiovascular fitness. Ideally, a box designed specifically for box jumps should be used. If one is not readily available, you can always perform this exercise on a set of stairs. All that’s involved with this exercise is leaping onto the box with both feet at the same time, then jumping back down. The exercise is repeated without stopping for about 30 seconds, followed by a quick rest period.

At Venom Volleyball, our coaches not only help our athletes perfect their volleyball-specific skills, they also help ensure that our athletes are in tip-top shape. To find out more about our programs, visit VenomVolleyball.ca today!