When it comes to volleyball, or any sport for that matter, it’s important to commit time and effort to training in order to reach your full potential. In addition to determination and commitment, you need to have a combination of cardio endurance, flexibility and strength to be successful on the court. To increase your odds of being victorious on the court, we’ve created a list of some of the best exercises for conditioning your body.

Knee Lifts

This exercise will help increase endurance and build leg strength. Simply start in a standing position with feet hip-distance apart. Lift your right knee as high as you can while extending your left arm. As you bring your right knee down to the floor, simultaneously lift your left knee and right arm. Once you get the hang of it, increase your speed to get your heartrate up! Make sure you engage your core throughout this exercise in order to strengthen not only your legs, but your abdominal muscles too!

Cross-Over Push Ups

An easy addition to most training exercises, using resistance bands are a great way to further increase your strength and power on the court. A cross-over push up is an exercise that will help build strength in your back, arms and shoulders. Wearing the resistance band slightly above your knees, get in the push up position. Make sure that your weight is evenly distributed and your core is engaged so that you don’t strain your muscles by overworking one area. After doing one push up, cross your right leg over your left leg to move across the floor and back into the standard push up position. After moving in one direction across the floor for a while, begin crossing your left leg over your right leg to switch direction. This exercise not only increases your upper body strength; it will also help with your body control and ability to balance.

Spider Crawl

The spider crawl will work your arms, shoulders, back and lower body muscles. You’ll also start in the push up position for this exercise. Raise your right leg up off the floor and bring your knee up towards your right elbow. Hold this position for a second or two and then return to your starting position. Repeat this motion using your left leg and continue alternating back and forth. To increase strength and flexibility in your hip flexors, make sure to bring your leg as far forward as you can.

Partner Medicine Ball Toss

You will need a partner for this exercise. While holding a 10 lb. medicine ball, sit on your trainer ball - slightly forward from its center. Lie backwards onto your trainer ball so that your back is supported. With your arms extended above your head and the medicine ball in your hands, sit up while simultaneously throwing the medicine ball to your partner. Once your partner catches the ball, have them quickly toss the ball back to you while you are still sitting upright. Then lean back onto the trainer ball with the medicine ball still in your hands. Quickly repeat these motions as a way to engage arm and core muscles while also building power and explosiveness.