Training for Basketball and Volleyball

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 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.

Since execution of a quick jump is not the same as a regular jump, for many athletes it may be necessary to spend time learning the new technique. It requires a double leg landing and takeoff as opposed to the step-together method used for the jump shot in basketball and for jumping by an outside hitter in volleyball.

In volleyball, the inside hitter must usually execute a quick takeoff and hit. In basketball, the player should execute a quick takeoff and jump shot when there is not much time. This occurs quite frequently especially when he is being closely guarded.

Players who must execute their shot or hit quickly, should develop the ability to execute a quick jump and then shoot or hit as the case may require. 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 or interfere with it. Volleyball players need it when the situation arises for a quick spike or hit.

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 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 or keep up with him if he is capable of executing very quick movements.

Players need to learn how to execute an effective cutting action and then do specialized strength exercises to develop the physical qualities that are involved. For many players this is not very easy because it requires different footwork patterns that they usually have not been exposed to.

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 executing better cutting actions and a quick first and second step. Doing specialized strength exercises with Active Cords are very useful for developing the neuromuscular pathway and strength as needed for the first and second step. Conventional strength exercises will not help.

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. It requires doing specialized strength and technique exercises that duplicate the shoulder joint and arm movements.

To make your training most productive, think in terms of training to develop a particular physical quality such as the ability to jump higher, 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.  Once mastered, then work on adapting it to your sport.

As you do this, you will see your sports performance improve greatly.  In addition, you will see that your game play in either or both of these sports will improve greatly. This will occur even though you are doing basically the same specialized strength and explosive exercises and training regimen.

For information on specialized technique and strength exercises and training guidelines, see Explosive Basketball Training and Build a Better Athlete.