Volleyball

Fitness Component

example tests

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Strength and Power

• Vertical jumping test for leg power.
• Maximal strength tests for specific exercises should be conducted. 
• Abdominal muscle function should also be tested, for example using an abdominal strength or endurance test.

Explosive leg power is very important for vertical jumping and speed of movement around the court. Strength and power tests should also be done to determine initial levels and to monitor strength changes in conjunction with training programs. Core stability and abdominal function is important in agility and balance, and in the controlling of movement and execution of skills.

Speed and agility

• Acceleration tests over a short distance is appropriate. See the description of the Sprint test.
• The 505 agility test measures the ability to change direction 180 degrees. A smaller degree turn test would probably be more appropriate for volleyball as most movements incorporate only a small change of direction. The ability to turn to both the left and right direction may be different and should also be assessed.
• You may also want to do a volleyball specific agility test, which can incorporate movements around the court to simulate actual movements that my be encountered during games.

Acceleration and agility are very important in volleyball, for moving with balance quickly around the court. 

Aerobic Fitness

• To test large groups of athletes at once, the maximum effort shuttle run (beep) test would be appropriate.
• You can find information on other aerobic tests here.

Aerobic fitness is not of great importance for volleyball. Having a high level will reduce the effect of fatigue during long periods of play or over a tournament week. Aerobic fitness training may be used in the off season to keep body weight in check, and testing can be used for motivation during these periods.

Flexibility

• The sit and reach test can be done for lower back and hamstring flexibility. Other flexibility tests should also be performed that are relevant for the sport or playing position.

The flexibility tests should be specific to the actions of volleyball. Being flexible enables greater range of movement in the execution of spiking, and movements around the court may be easier. Good flexibility may also reduce the incidence of injury in the long term.

Body Fat

• Skinfold measures should be performed to determine body fat levels.

Excess body fat would affect the volleyballer's ability to move freely around the court, and it would also increase fatigue during training and games as the excess weight does not benefit the sport.