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It is important for volleyball players to eat a healthy, well-balanced diet. The nature and intensity of the sport requires more calorie and nutrient intake than the average person due to the high activity levels of a volleyball athlete. You can get your needed nutrients from food, but supplementation is typically needed. Check out some of the top nutrients for volleyball players that are sure to help any athlete play at the top of their game.


Omega-3 Fatty Acids

Omega-3 allows for athletes to recover faster, reduce muscle soreness, burn fat, slow down muscle loss, and will even help lower blood triglyceride levels. In addition, it is also well-known for its ability to improve brain function, as well as its ability improve cardiovascular health and function.



Magnesium is essential for your body, as this mineral affects your electrolyte balance, affects your oxygen levels, energy levels, and muscle function. In addition, having adequate magnesium levels will increase muscle strength and will help decrease muscle cramping.



While physical activity does put stress on the body, the more frequently you engage in physical activities will increase the amount of stress put onto the body. This is where protein comes in, Protein is essential for the construction, repair, and maintenance of your muscles.


Coenzyme Q10 (CoQ10)

This compound can be found in all of the cells in your body, and is highly concentrated in the pancreas, liver, heart, and kidneys. However, CoQ10 naturally depletes as you age, so supplementation is necessary. CoQ10 helps reduce fatigue, so it can help improve your endurance and increases your energy production.

It is important to remember that if you are not getting your nutrients mainly from food, supplements should act as “supplement” to your nutritional status to ensure that you are getting everything that you need.

Before Training Products

Volleyball Strength Training

Box Jumps
• Assume athletic stance an arm's length away from plyo box
• Lower into quarter-squat, then explode through hips, knees and ankles and jump for maximum height
• Land softly with bent knees on top of plyo box
• Step down slowly; repeat for specified reps
Sets/Reps: 4x5
Coaching Point: Always start jump on balls of feet

Hang Clean
• Grip bar slightly wider than athletic stance
• Begin holding bar just above knees with back locked, shoulders up and abs and chest flexed
• Explode by forcefully shrugging and fully extending hips, knees and ankles
• Pull bar up, keeping it close to chest
• Drop under bar and catch it along front of shoulders in athletic stance with knees bent
Sets/Reps: 5x5 with two warm up sets
Coaching Points: Keep bar close to body // Use lower body to explode weight up // Focus on form instead of amount of weight

Dumbbell Forward Lunge
• Hold dumbbells at side
• Step forward into lunge position without touching knee to ground
• Using front foot, push back into standing position
• Repeat for specified reps
• Lead with other leg
Sets/Reps: 4x4 each leg?
Coaching Points: Keep back flat and chest up // Don't over stride on lunge // Don't allow knee to touch ground

Military Press
• Stand with weight slightly under chin
• Grip bar at shoulder width and lift off rack
• Press weight directly over head until arms are straight
• Bring back down to start position
• Repeat for specified reps
Sets/Reps: 3x8
Coaching Points: Make sure you have a spotter // Focus on bringing weight straight up // Start with light weight until you are comfortable performing the lift // Use dumbbells if unable to lift bar

Single-Arm Dumbbell Snatch
• Begin in athletic stance with feet shoulder-width apart; hold dumbbell in one hand between knees
• Squat slightly, then quickly press off ground using a jumping movement
• Extend ankles, knees and hips while pulling the dumbbell out and up
• Allow momentum to carry dumbbell up and over shoulder
• Hold fully extended position for one second, then lower
• Repeat for specified reps
Sets/Reps: 3x5 each arm
Coaching Points: Keep weight close to body // Bring weight up in straight line // Use lower body to explode up

Double Leg Bucks
• Lie on back with knees bent and feet flat on floor
• Place arms out to sides with palms on floor
• Squeeze glutes and thrust hips up as far possible
• After full glute contraction and hip extension, lower back and hips to start position
Sets/Reps: 3x10
Coaching Points: Pull heels in as close to butt as possible // Push hips all the way through

Reverse Hyper (performed using a Glute-Ham Machine)
• Start with upper body facing down on machine, with legs hanging perpendicular to floor
• Raise legs until parallel to floor; pause, then lower with control
• Return to start position
Sets/Reps: 3x10
Coaching Points: Keep legs and heels together // Maintain flat back

Med Ball Russian Twists
• Sit on ground with legs crossed and feet above floor
• Twist to one side, then twist to other side with med ball in hands (one rep total)
• Repeat movement for specified reps
Sets/Reps: 3x20


After Training Products

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