Sitting Volleyball training plans, built for your goal
Sitting volleyball keeps players' hips in contact with the floor throughout, so power for spikes and blocks comes almost entirely from the upper body and core rather than a jump, and positioning drills look completely different from standing volleyball. SportBlox builds your sitting volleyball training plan around your goal, current level and weaknesses.
Who it's for
New to sitting volleyball
Seated positioning and core control fundamentals for a first season on the floor.
Building spike and block power
Upper-body and core power work targeted at seated attacking and blocking.
Competitive Para athlete refinement
Defensive mobility and seated footwork for faster movement between positions.
A week of sitting volleyball training
Example: a player building upper-body power for seated spikes and blocks. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like upper-body power for spikes, seated lateral mobility, blocking timing, core stability on the floor and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Sitting Volleyball training plan FAQ
How many sessions per week does a sitting volleyball plan include?
Typically 4-5, combining upper-body and core strength, seated positioning drills and match play, with a recovery day for shoulder health.
Do I need special equipment or a club to train?
A firm floor and a medicine ball cover most sessions — flag your access to a sitting volleyball club or adapted court and match play is scheduled around it.
Is sitting volleyball beginner-friendly?
Yes, set your skill level to Inexperienced and the plan starts with seated positioning and core control before adding power and blocking work.
Can this fit around my national squad or club training?
Yes — tell SportBlox which days you already train with your squad and it fills the remaining days with strength and mobility work.
How is this different from standing volleyball training?
Players stay seated throughout, so jump-based power and standing footwork are replaced with seated core and upper-body power plus floor-based positioning and mobility drills.
Build my free sitting volleyball plan
Free to generate. No credit card required.
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