Club season ends in July. You're exhausted. Your body's beat up.
You take a week off. Then you get back in the gym.
And you do the exact same training you did during the season. Hitting lines, defensive drills, scrimmages.
That's the mistake.
Why Most Off-Season Training Doesn't Work
During the season, you're playing 2-3 matches per weekend. You're practicing 3-4 times per week. You're logging 15-20 hours of volleyball per week.
Your body is adapted to volleyball-specific movements. Your conditioning is high. Your skills are sharp.
But you're not getting stronger. You're not getting faster. You're not fixing movement inefficiencies.
Why? Because you're spending all your energy on performance, not development.
That's fine during the season. That's what you're supposed to do.
But if you train the same way in the off-season, you'll plateau. You'll start next season at the same level you finished last season.
Meanwhile, the players who trained differently will be faster, stronger, and jumping higher.
What the Off-Season Is Actually For
The off-season has 3 jobs:
1. Build strength and power (so you jump higher and hit harder)
2. Fix movement inefficiencies (so you're faster and less injury-prone)
3. Rest and recover (so your body can adapt and grow)
Notice what's NOT on that list: playing full matches and running the same drills you've been doing all season.
If you're doing 3-on-3 scrimmages and hitting lines in August, you're wasting the off-season.
Mistake 1: Doing Too Much Volleyball
Most club players train volleyball 4-5 days per week year-round.
That's too much.
Your body needs a break from repetitive volleyball movements. Hitting thousands of swings per year wears down your shoulder. Jumping constantly beats up your knees and ankles.
In the off-season, cut volleyball volume by 30-50%. That means 2-3 volleyball sessions per week, not 4-5.
Use the extra time for strength training and movement work.
Mistake 2: Skipping Strength Training
Here's the truth: you can't jump higher by jumping more.
Jumping is a skill. But your max vertical is limited by your strength and power.
If you want to add 2-4 inches to your vertical (which translates to hitting and blocking at a higher contact point), you need to get stronger.
That means barbell squats, deadlifts, lunges, and plyometrics. That means progressive overload (adding weight over time).
Most club players avoid the weight room because they think it'll make them slow or bulky. That's a myth.
Strength training makes you faster and more explosive. It also protects you from injury.
If you're not lifting 2-3 times per week in the off-season, you're leaving inches on your vertical.
Mistake 3: Ignoring Mobility and Movement Quality
Watch video of yourself playing. You'll see movement inefficiencies.
Maybe your approach is too upright (losing power). Maybe your landing mechanics are poor (setting you up for knee injuries). Maybe your shoulder mobility is limited (reducing your hitting power).
The off-season is when you fix that stuff.
Work with a trainer or PT who understands volleyball movement. Get a movement assessment. Identify your weak points.
Then spend 15-20 minutes per day working on mobility, stability, and movement patterns.
This is the boring stuff that nobody wants to do. But it's what separates good players from great players.
What a Good Off-Season Program Looks Like
Here's a sample off-season week for a club volleyball player:
Monday: Strength (Lower Body)
- Barbell back squat (3x5)
- Romanian deadlift (3x8)
- Bulgarian split squat (3x8 per leg)
- Core work (planks, anti-rotation)
Tuesday: Volleyball Skills (Light Volume)
- Passing and setting drills (focus on technique, not intensity)
- Serve work (10-15 minutes)
- Individual ball control
Wednesday: Strength (Upper Body)
- Bench press or push-ups (3x8)
- Pull-ups or rows (3x8)
- Shoulder stability work (band exercises, Y-T-W raises)
- Rotator cuff strengthening
Thursday: Movement and Conditioning
- Plyometrics (box jumps, broad jumps, bounding)
- Speed and agility work (ladder drills, cone drills)
- Movement pattern work (approach mechanics, landing mechanics)
Friday: Volleyball (Moderate Volume)
- Small-sided games (2v2, 3v3)
- Situational play (focus on decision-making)
- Compete drills (short, high-intensity)
Saturday: Active Recovery
- Light movement (yoga, swimming, walking)
- Mobility work (hips, shoulders, ankles)
Sunday: Rest
Notice what's different:
- Only 2 volleyball days per week (not 5)
- 2 dedicated strength days
- 1 movement and conditioning day
- Active recovery built in
This is how you build a better athlete. Not by playing more volleyball, but by building the foundation that makes you better at volleyball.
How Long Should the Off-Season Last?
Depends on your season schedule. But aim for at least 8-12 weeks of off-season training.
First 4 weeks: Lower volleyball volume, higher strength and movement focus. Build your base.
Weeks 5-8: Gradually increase volleyball volume, maintain strength work. Start transitioning back to volleyball-specific conditioning.
Weeks 9-12: Higher volleyball volume, lighter strength work. Getting ready for preseason.
If you jump right back into full volleyball training after a 2-week break, you wasted the off-season.
What About Skills?
You're probably thinking: "If I only play volleyball 2 days per week, won't my skills get worse?"
No. Skills don't disappear in 8-12 weeks. And the time you spend building strength and movement quality will make you a better player when you return.
Plus, you're still touching a ball 2 days per week. You're just not grinding through 3-hour practices.
The goal is to come back to the season stronger, faster, and more powerful. That makes every skill you have more effective.
A 30-inch vertical with perfect passing is better than a 26-inch vertical with perfect passing.
The Bottom Line
Stop training the same way year-round. You're not getting better, you're getting worn down.
Use the off-season to build strength, fix movement, and recover. That's how you make real progress.
When club season starts again, you'll be jumping higher, moving faster, and playing at a level your competition can't match.
Set Point helps athletes build off-season training plans and track progress. Worth a look if you're serious about getting better.