Whether you are a coach or a player, coaching or Participating in a volleyball game can be both exhilarating and challenging. I will show you how to properly prepare for a volleyball game, from how to prepare physically and mentally to how to eat correctly, and some other things from my experience playing at the highest international volleyball level (World League, Nations League European, and World Championship).
1. Conditioning Before Tournament:
The conditioning goal before the tournament is not to increase the muscle mass but to activate the muscles to be explosive on tomorrow’s game day. Start with aerobic exercises like running or jogging to Warm Up. Roll and Stretch. Only then you can start with weights. There are 2 primary exercises you must focus on. Work on squats to target leg muscles. Then, work on the chest by doing a bench press. I’ve worked with coaches who prefer activation with low reps and very heavy weights and high reps with very low kilos. For me, they both worked, so choose the one way you prefer. Squats and Bench presses are the main exercises before the game. Still, don’t forget to include others for core and mobility. In most professional teams, we did a minimum of 2 weight sessions a week before a game (in-season), usually on Monday and Thursday if the game is on Saturday. The second gym session is focused on explosiveness and activation.
2. Pre-game Practice
The pre-game practice should focus on the scrimmages. However, everything you do beforehand will set up a good 6-6 exercise. Always start with a warm-up (dynamic stretching) and pepper, and after, you continue with the transition to hitting lines. After that, play full-court games with six players on each side, implementing different offensive and defensive strategies. Simulate specific game scenarios, like being down by a few points or defending a set point, playing free ball and high ball situations. Drills have to be adjusted based on the skill level of the players and adapted for different Volleyball positions. The atmosphere has to be positive and encourage constructive feedback to help players improve. Consistent and purposeful practice is key to success in volleyball, so ensure you have a well-structured training program covering all aspects of the game. If you are a player and don’t have the opportunity to practice as many times per week, try to do additional workouts at home.
3. Analyze Video
Obtain video footage of your opponents’ previous matches if possible. Analyze their playing style, formations, serving techniques, offensive and defensive strategies, and individual player tendencies. Having a scout who is making the statistics can help immensely! Then, scout and analyze all the players on the opposing team who have the most significant impact on the game. Understand their attack directions, serve tendencies, reception efficiency, etc. This information can help your team devise specific strategies to counter them effectively. Take note of the serving directions used by your opponents. Are they targeting particular zones or players? Analyze your opponents’ offensive plays and attacking patterns. Look for repetitive actions, hitter preferences, and setter tendencies in each rotation (how they play after 20 points when the game is on the line). This knowledge will allow your team to create proper defensive and blocking tactics.
Watch how your opponents set up their defense during various situations, such as receiving serves or facing specific offensive plays. Study how your opponents transition from defense to offense and vice versa. Recognizing the moments when they may be vulnerable can help you take advantage… Use the informations to simulate your opponents’ playing style during practice scrimmages. That will help your team adapt to countering their tactics and develop appropriate responses.
4. nutrition
Proper nutrition and hydration are essential for volleyball players to perform at their best and maintain optimal health. Include a variety of foods from all food groups: carbohydrates, proteins, fats, fruits, and vegetables. For example, My go-to pre-game meal is Chicken and Whole-grain pasta. Choosing complex carbohydrates like whole grains, fruits, and vegetables will sustain energy levels throughout the training sessions and matches.
Take note I am not a certified nutritionist. For personalized nutrition advice, consider consulting with a registered dietitian or sports nutritionist who can create a tailored nutrition plan to optimize your volleyball performance and overall well-being.
5. Mental preparation
Mental preparation is another crucial aspect of volleyball that many forget about. Remember that mental preparation is an ongoing process requiring consistent practice. One of the biggest mental challenges for volleyball players is the fear of making a mistake or overthinking about past mistakes. If you learn to overcome that, you will be an amazing athlete! Train yourself to think only about future actions because what happens in the past stays there. I am not by any means a sports psychologist, so I can’t give you proper advice. Suppose you have mental challenges during your games or practices. In that case, I highly suggest you work with a professional who can lead you through the mental obstacles. Remember that success in volleyball, like any sport, is a continuous improvement journey.
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