Cardio & Endurance
Volleyball is anaerobic bursts (jumps, dives, sprints) with brief recovery between rallies.
Interval Workout (15 Minutes)
- Sprint 10 yards, shuffle back — 10 reps
- Jump and reach (simulate blocking) — 10 reps
- 30-second rest, repeat 3 sets
Jump Endurance
- 10 block jumps at the net, jog to the end line, sprint back
- Repeat 5 times. This simulates late-set fatigue.
The 5-set test: Can your kid still jump at full height in set 5? That's volleyball-ready endurance.