Building a Stronger, Faster, Game-Ready Volleyball Athlete

Q&A with Insanity Volleyball's resident trainer, Amber Tillman with AIM Fitness

Whether you’re a seasoned player or just starting out, volleyball demands far more than a powerful serve. It requires an athletic body that can jump, sprint, dive, and recover—sometimes all within a single rally. Below are key insights from Amber Tillman on how to train smart and stay ready all season long.

Q1: What are the most important physical attributes a volleyball athlete should focus on to improve performance?

A: Explosive power tops the list—it drives quick jumps and sudden direction changes. But agility, speed, overall strength, and a rock-solid core are equally critical. Flexibility, mobility, and balance round it out, helping players move fluidly and avoid injury.

Q2: How do you structure a typical in-season conditioning session to maintain endurance without causing fatigue?

A: The goal during the season is maintenance. We want to preserve endurance, speed, and explosiveness without creating fatigue that interferes with games or recovery. I use interval training and make core work a priority—it keeps athletes sharp without overtaxing them.

Q3: What off-court exercises or routines do you recommend to prevent common volleyball injuries?

A: Building resilience is key. I focus on knee and lower-body stability, ankle strength, and shoulder stability, plus mobility and recovery work. And, of course, core strength ties everything together.

Q4: How do you incorporate nutrition and hydration into your overall fitness plan for athletes?

A: Nutrition should match the training or competition phase—off-season, in-season, or recovery. Volleyball athletes burn a ton of calories and their muscles fatigue quickly. A balanced mix of carbohydrates, protein, and healthy fats is essential. Keeping fruit handy is an easy way to stay hydrated and add quick carbs.

Q5: What’s one simple fitness tip athletes can practice at home to stay game-ready year-round?

A: Just one? Core, core, core. A strong core supports every jump, sprint, and dive, and you can train it anywhere with little to no equipment.

Athletes in Motion - located inside of Insanity Volleyball's Athens facility - also accepts outside clients. For more information, or to schedule with Athletes in Motion, visit their Facebook page. https://www.facebook.com/profile.php?id=100063747422344