Many athletes who excel in basketball also excel in volleyball. One reason for this is that the training for basketball or volleyball has many similar features. Because of this, you can use some of the same exercises and training routines that are specific to volleyball for basketball, and vice versa. For example, both basketball and volleyball require the ability to jump higher. Thus, the exercises and training to improve jump height can be the same regardless of your sport.
In addition, situations arise in both sports that require the jump to be executed very quickly. Thus, the training for quick jumps can be the same for both sports. However, for most athletes it may be necessary to spend some time learning new technique that is most suitable for quick jumps. It requires a double leg landing and takeoff as opposed to the step-together method used for the jump shot in basketball or for jumping by an outside hitter in volleyball. Usually the inside hitter must execute a quick takeoff and a quicker spike and these are the players who need the new technique. Basketball players should have this technique down whenever they wish to execute a quick jump shot and get it off before their opponent can block it.
To be an outstanding player in volleyball or basketball, you must have the ability to execute quick movements on the court, especially a very quick first and/or second step. In volleyball, this quickness is needed to get to the ball to make a return or save, while in basketball, it is needed to elude your opponent and/or keep up with him if he is capable of executing very quick movements. These players need to learn how to execute an effective cutting action and then do exercises, especially with the Total Athlete System™, to develop the physical qualities that are involved in executing the cut.
Thus, the skills and physical abilities needed to execute quick movements on the court are the same in both sports and allow you to use the same type of training but with slight modifications to match the movements seen in each sport. In addition, the ability to make quick changes in direction are important in both sports, but probably more so in basketball and beach volleyball. As with quick jumps, it may also be necessary to learn the technique for better cutting actions and how to execute a quick first and second step..
Basketball and volleyball require quick arms, also known as quick hands. Note, however, that your hands can’t travel very far without the arms moving them into the position or spot needed. Thus, think more in terms of how quickly you can move the arms rather than hands. Training to do this is basically the same in both sports. This requires specific shoulder joint and arm exercises.
To make your training most productive, instead of thinking of training for your sport, think in terms of training to develop a particular physical quality such as the ability to jump higher, to be quicker, etc. In this way, you can zero in on the key exercises and the type of training needed to improve each of these specific skills.
As you do this, you will see your sports performance improve greatly. In addition, you will see that playing in either or both of these sports will improve greatly even though you are doing the same exercises and type of training.
Specific training for each of the skills involved in these sports can then be incorporated into gameplay.
For more specific training guidelines, see Explosive Basketball Training and Build a better athlete, and Coaching High School Basketball (external site).