There is no doubt that strong muscles help in volleyball. If you want to hit the ball with any power, you have to have a strong shoulder and core. If you want to get up higher in the air when you hit and block, strong legs are key. If you want to set the ball all the way to the antenna as well in set five as you did in set one, you need good strength.
That said, there is no reason to look like a body builder to play volleyball. In fact, huge bulky muscles can be a hindrance to certain movements. If you look at most elite volleyball players, their muscles are lean, long and toned.
The most obvious way to strength train for volleyball is to lift weights. Just make sure to work on all your muscle groups, not just the ones you think look good. All your muscles work together so over-training your shoulders and arms while ignoring your quads and calves is not recommended. To build long, lean muscle, use lighter weight so you can do lots of reps.
If you're not sure how to strength train correctly, make sure to ask a trainer or coach about good form and which exercises are right for you.
Concentrate on all your muscle groups:
- Shoulder
- Chest
- Arms
- Lower Back
- Glutes
- Quads
- Hamstrings
- Abs
- Calf
Weight training is not the only way to build up your muscles. Yoga is also a great strength training exercise which is much less stressful on the joints and also helps your flexibility. The bottom line is choosing something that challenges your muscles and pushing yourself to get stronger every time you do it.
