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Exercise Program

Exercise Program

good diet and exercise program to get in shape for volleyball season?

i got out of shape between last season and this season i need an exercise program and a good diet to get me back in shape, and i need my over hand serves harder.

You question is a few questions in one. let's break them up.

1. get in shape a. exercise b. diet

2. overhand serves need to be stronger.

As with any training program it is best to give it enough time for the effect to be in sync with your season. If you decide to train a month before season then you will not be at your peak during the season.
1. getting in shape via exercise you try interval training which is exactly that doing an exercise in intervals. the most basic is running, if you do this via interval what you would do is sprint for a short portion and then jog for a bit and then sprint again. You would do this for a couple of intervals. The ratio of time with sprint and jog would be perhaps 1:4. Sprint for 20 sec and then jog for 80 sec. This ratio would even out as your training progresses to 2:4 then 3:4.

eating well should go hand in hand with an exercise regimen. That is something you should speak to your doctor or nutritionist so that you don't just go on a starvation diet or eat something that would actually hamper your progress.

2. Getting a stronger overhand pass requires exercising your triceps, chest, forearms, rotator cuff muscles, abs and legs. You can do pushups for triceps, forearm curls, rotator cuff exercises with exercise rubber bands and pilates for core abs and legs.