Repetitions for Developing Arm Speed Versus Strength in Volleyball Training

Repetition count is critical for maximizing arm and ball speed in volleyball hitters. Performing too many repetitions in throwing or hitting drills builds endurance, while fewer, high-intensity reps develop speed. To achieve arm speed, it’s essential to follow these principles:

Teaching New Movements

When introducing new movements, start with 10 slow, controlled repetitions. This helps athletes learn correct mechanics and build basic strength. However, slow reps won’t maximize arm or ball speed.

Strengthening Exercises

For warm-ups or “activation” sets, use the same approach: 10 slow reps. This develops foundational strength safely but does not improve arm or ball speed.

Building Arm and Ball Speed

To increase arm and ball speed, reduce repetitions and increase intensity. This can be achieved by:

1. Using higher-resistance bands for strengthening exercises.
2. Moving the arm faster without resistance bands during the throwing or hitting arm speed drills.

For throwing or hitting drills, limit the rep count to 5 and focus on higher intensity (e.g., faster movements). After each set, allow 30–60 seconds of rest for recovery, depending on the athlete’s fitness level.

Example Masterclass Rep Guidelines

1. Activation/Strength Exercises (e.g., seated band pulls or pushes):

• 10 slow reps to build base strength.

2. Throwing/Hitting Drills (after activation):

• Perform 5 reps at progressively higher speeds, as outlined:
• 50% effort for the 1st rep, 60% for the 2nd and 3rd, and 70% for the 4th and 5th.

Adjusting for Athlete Strength Levels

As athletes grow stronger, reduce repetitions and increase resistance. For example:

• Early-stage athletes: 10 slow reps with lighter resistance.
• Advanced athletes: 7 or 5 reps with higher resistance for strength, or 5 high-speed reps for speed.

Challenges in Group Training

In group settings like Zoom sessions, athletes may have varying strength levels depending on their stage in the program. Coaches should tailor instructions to each athlete’s progress, adjusting resistance and rep counts as needed.

By following these repetition and intensity guidelines, athletes can effectively maximize arm speed and ball speed over time.