Archive for Volleyball Tips


Effective Volleyball Shot Blocking Tips from Springbak

Posted by: | Comments Comments Off on Effective Volleyball Shot Blocking Tips from Springbak

Volleyball Shot Block - Tips from Springbak Among all the frustrating volleyball scenarios, perhaps none is worse than having a hitter get the ball by you again… and again… and again. It can get so bad that you feel that what you’re doing isn’t blocking but simply getting extra jumping practice.

If that sounds familiar, believe it or not, there is hope. While it’s true that blocking is somewhat helped by height, arm length and vertical leap, technique and smarts also play a big role.

Here are a few tips on how to block almost any hitter in almost any situation:

One key to successful blocking is to build a solid barrier that extends over the net – even if it just means getting your hands across the net. As you reach over, there should be as little space as possible between your arms and the top of the net. If you can create a tight ‘seal’ with the net without touching it, you’ll make it impossible (or almost) for the hitter to bang a ball off your hands and force it to dribble down your body on your side of the net. To create a seal, remember to achieve full extension of your arms (elbows locked, shoulders shrugged, head down with eyes up) and reach over the net as fast as you can. Even if you only get your wrists and hands over the net, it’s better to create a seal than to make your hands a flat up-and-down wall.

Think ‘shield’, not ‘weapon’. While technically a block is a defensive weapon, it helps to think of the blocking action as a shield or a force field against a hitter, not an offensive maneuver. Many people try to attack the ball when they block, slapping at their opponent’s hit as it crosses the net. This can produce an undesirable result: it unseals the top of the net; it’s a low-percentage opportunity because you have to time your slap exactly right to reject your opponent’s hit; you can’t guide the ball where you want it upon contact; and it’s very difficult for your teammates to line up for defense behind you. So, instead, think of yourself as an impenetrable wall or force field. You’re an immovable object set in place to repel the force of the ball. Extend far over the net, hold that block as long as possible, and try to line yourself up so the ball rebounds off your ‘wall’.

Different players have different preferences about how wide they’ll spread their arms during a block. This also varies from a single block to a double block. In a double, the width is generally less than with a single block. Assuming you’re solo blocking, keep your hands about a ball-width apart, with your fingers spread and rigid to create the most surface area. Your thumbs should not touch. If they do, your hands are TOO close together. A comfortable distance might be four to six inches between your thumbs if you have small hands, and a little wider if you have big hands. If your hands are too close together, you’re not taking away enough space from your opponent. If your hands are too far apart, you’re inviting your opponent to score a field goal by blasting the ball through the opening. Ouch! This is a matter of adjustment, and it’s often helpful to ask your coach or teammates for feedback on your positioning. Always get feedback from your coach, he/she wants you to ask!

Many blockers make the mistake of watching only the hitter, but the set can tell you much more about what kind of attack is coming. Is the ball far off the net? That means the hitter probably can’t hit straight down and will have a slightly slower/delayed approach, since he’ll most likely have to adjust his footwork. This means you need to begin your block jump a bit later and reach high. Is the set close to the net? By all means, make sure you get maximum penetration. A low set? Get ready to jump sooner. Naturally, the hitter can also give you information. Watch the angle of his approach. This can tell you where to line up as he begins his hitting motions.

Watch his shoulder and upper body. Is there a lot of rotation? He may be preparing to hit across his body.

Does his shoulder or elbow drop? A shot might be coming. Learning to read these clues can make your blocking decision a whole lot easier.

Final thoughts. Sometimes, no matter what you do, there will be a hitter who seems unblockable. If you’re facing a 6-9 hitter and you’re 5-8, it’s possible that despite your best intentions, form, and attention to detail, he’ll still hit over you. But the tips above should help you match up better for most game situations.

Dave Richard,  Head Coach Utah Valley University Men’s Volleyball – “This 2009 season, I personally tested the vertical leap of my six starters. They averaged 32 inches and 38 inches in their vertical leap. They averaged 3 inches higher after inserting Springbak® Springsoles in their shoes, increasing their average vertical leaps to between 35 inches and 41 inches.”

Enjoy the volleyball tips and best of luck this season to all our sponsored Universities and Club Teams.

Mark Vona – GM Springbak, Inc.

Visit the Official Springbak® Website at – Peak Performance Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue

LIKE us on Facebook:
Tweet with us on Twitter:
Friend us on MySpace:
Tune in on YouTube:

Categories : Blog, Volleyball Tips
Comments Comments Off on Effective Volleyball Shot Blocking Tips from Springbak

Springbak Volleyball Conditioning Drills: What Kind of Training is Needed?

Posted by: | Comments Comments Off on Springbak Volleyball Conditioning Drills: What Kind of Training is Needed?

Strength/Power Training – How to Gain Strength for Volleyball?

Springbak Volleyball Conditioning & Training Beginning volleyball players are able to gain strength by working out with the body weight, but in order to get to the next level athletes need to start weight training.

One of the best methods to get strength is the basic weight training in the gym. Traditional weight lifting exercises like squats, deadlifts, clean and jerk, snatches, bench press and all the variations of them are great exercises for volleyball players.

Weight training doesn’t necessary mean traditional weight lifting. It could include training with medicine balls, kettle bells or any extra weight you can imagine.

Pure Power Alone Is Not Enough
Pure power and strength alone doesn’t carry very far on the volleyball court – volleyball players also need endurance, agility and quickness on the court.

Being Explosive and Quick Is Important
When working out it is extremely important to keep in mind what qualities is needed in volleyball.

For example being explosive and quick is important for volleyball players, therefore an athete should always have explosive power training or quickness training in the training schedule.

Volleyball Conditioning Drills – Endurance Training

What kind of conditioning is needed in volleyball?
Let’s think about the volleyball match – each rally is about 5-15 seconds long, following with 5-10 second break between the rallies. Wouldn’t it make sense to practice endurance in that context?

Therefore traditional cardio, like long distance running is probably not the best training for volleyball endurance. It will surely increase athletes’ VO2 max, but still there is a better way..

Engage athletes for example in plyometrics training (low impact jumps, footwork drills, ladder drills, dot drills, etc.), in which athlete works that 5-15 seconds intensively, then having a little 5-10 break between each rep. That kind of training makes athlete work out with the same energy levels than needed in volleyball.

Surely you could add also higher intensity interval training into the mix – making athletes taking for example 15 second sprints following by jogging/walking before doing another sprint. You could make that happen on the volleyball court by running volleyball suicides – making sure athletes have to change direction often, just like in the volleyball match.

Volleyball Conditioning Drills – Agility Training

How to get quick feet and become fast on the court?
Plyometric exercises involve usually to short and quick movements, which athlete performs often with own body weight in a circuit type of training.

Plyometric exercises are great way to improve agility and help athletes to change direction quickly.

Ballistic training is very close to plyometrics training and often referred as plyometrics. Explosive push ups, squat jumps, frog jumps, medicine ball throws are ballistic or plyometric exercises which are excellent for volleyball players.

Next week we will cover Spiking Fundamentals : by Hugh McCutcheon, head coach USA Volleyball


For more tips and information:

Visit the Official Springbak® Website at
Peak Performance Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue

Find us on Facebook:
Follow us on Twitter:
Friend us on MySpace:
Tune in on YouTube:

Comments Comments Off on Springbak Volleyball Conditioning Drills: What Kind of Training is Needed?

Springbak Volleyball Training Tips – Tips for Middle Blockers

Posted by: | Comments Comments Off on Springbak Volleyball Training Tips – Tips for Middle Blockers

Middle blockers rule the net. They need to be warriors, constantly in motion, relentlessly aggressive on offense and defense. To be an effective CF (Center Front), you must love to work hard and be involved in every play. You’re like the shot blocker in basketball. You have to dominate the net, and make it your own, make opposing hitters think about what they’re doing, change their shots, throw off their game.

Here’s some tips for playing tough CF:

1) Block head-to-head, but remember, the angle shot is essential to hit, you’ll see 80% or better of these in some games. Shut down the angle, and then see what else your opponent can do. Many times, there’s nothing they can do, and will stop hitting. Then you own them, they are no longer a factor.

2) When blocking the quick set, look where the setter is. Is your opponent too far back to block it effectively? If so, wait, and expect a regular set, or something outside.

3) Try to smother the ball. Get your hands completely around the ball, and push it down. Make it impossible for the ball to go anywhere but straight back down.

4) Unless your opponent runs a 5-1, it’s rarely worthwhile to go up to block when they’re setting. By going up with the setter, you’ve lost valuable time in getting to where their set is going to go.

5) Wait an extra 1/2 second when blocking a back row attack. Also be certain you have a good chance to get it, because your block may obscure the vision of your teammates, getting ready to dig in the back row.

6) Play one-on-one with the opposing CF. It’s like man-to-man in basketball. If your opponent goes up, you must go up. If the opponent moves to hit a slide, you have to go with them. Unless you know for certain they’ll be out of play, you have to “mirror” the opposing CF.

7) Wear Springbak Springsoles in your volleyball shoes. This will give you a few more inches on your vertical jump and increase your spiking and serving speeds as well. Also, you will have quicker reaction times to the ball and have much more balance and stability on the court.

Want a great hitting strategy?

Here’s a way for you to up your outside hitting percentage by simply making your opposing blocker “play you honestly”. The strategy is simple, but not used nearly enough.

All you have to do is to always, without exception, hit your first ball down the line. Sounds simple right? But what it does is this: blockers are taught to block angle until the opponent hits the line, since 90% of hits are blasted angle. So, if you hit your very first hit down the line, it instantly tells your opponent you can do it, and that you WILL do it. They must now play you straight on, to guard the line, which will open up your angle again.

Also, if your first line shot goes down, hit your second one down the line too. The reason? Many coaches assume that a line shot was actually an accident, a ball that wasn’t hit right in effect. They’ll tell their blockers to keep blocking angle until their opponent hits two down the line. So, you’ll get away with a second shot down the line as well.

Enjoy the Volleyball Tips and Have FUN!

Tips courtesy of Mark Vona, GM at Springbak Inc.


For more tips and information:

Visit the Official Springbak® Website at
Peak Performance Springsoles / Insoles – Run Faster, Jump Higher, Lessen Fatigue

Comments Comments Off on Springbak Volleyball Training Tips – Tips for Middle Blockers

Volleyball Jump Training

Posted by: | Comments Comments Off on Volleyball Jump Training

We hear these techniques from world class athletes and trainers all the time, there must be something here. The most important part of volleyball training is proper training. If an athlete jumps repeatedly with poor technique, they can seriously injure themselves. A good volleyball coach or trainer seems to always emphasize the importance of maintaining proper technique at all times.

When volleyball jump training, athletes should keep their knees directly in line with their ankles and not allow the knees to bend over further, reaching to where they are in line with their toes. This position puts stress on the knee, an already fragile part of the body. If athletes feel that they cannot get low enough in the sit before the jump, they should either widen their feet or lean further forward, allowing their rear to extend further back, while keeping a straight back.

Besides keeping the knees in line with the ankles, athletes should ensure that they are pushing off from the whole foot. Doing so ensures that athletes get full power in their jump and are not killing the height of the jump. When jumping, athletes should strive to leave the floor from the middle of the foot or the ball of the foot for maximum vertical.

Finally, athletes should land by rolling through the foot. This protects the knees and ensures stability as athletes move from jumping into another activity. The best way to land a jump properly is to allow the foot to land naturally in the air, with the toes down. This puts the athlete in the proper volleyball-player-picposition to land the jump.

We want you, the athletes, to give us comments here about your successful routine of volleyball training for proper technique and maximum vertical jumping ability.

Comments Comments Off on Volleyball Jump Training

Customer Service:

Mon. thru Fri.
8am-5pm Pacific Time
Email Springbak

Connect with Springbak on Twitter
Connect with Springbak on Facebook
Springbak on MySpace Springbak on StumbleUpon