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    10 Volleyball-Specific Strength Exercises

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    Joshua Dvdn
    This document outlines 10 strength exercises that are beneficial for volleyball players. The exercises target areas important for volleyball like the core, legs, shoulders and overall power. Some of the key exercises mentioned are good mornings for vertical jump, side-to-side twists with overhead press for shoulder health and power transfer, and dumbbell snatches for explosiveness. The exercises are recommended to be done in 3 sets of 8-20 reps depending on the move.

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    10 Volleyball-Specific Strength Exercises

    Uploaded by

    Joshua Dvdn
    223 views11 pages
    This document outlines 10 strength exercises that are beneficial for volleyball players. The exercises target areas important for volleyball like the core, legs, shoulders and overall power. Some of the key exercises mentioned are good mornings for vertical jump, side-to-side twists with overhead press for shoulder health and power transfer, and dumbbell snatches for explosiveness. The exercises are recommended to be done in 3 sets of 8-20 reps depending on the move.

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    This document outlines 10 strength exercises that are beneficial for volleyball players. The exercises target areas important for volleyball like the core, legs, shoulders and overall power. Some of the key exercises mentioned are good mornings for vertical jump, side-to-side twists with overhead press for shoulder health and power transfer, and dumbbell snatches for explosiveness. The exercises are recommended to be done in 3 sets of 8-20 reps depending on the move.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    223 views11 pages

    10 Volleyball-Specific Strength Exercises

    Uploaded by

    Joshua Dvdn
    This document outlines 10 strength exercises that are beneficial for volleyball players. The exercises target areas important for volleyball like the core, legs, shoulders and overall power. Some of the key exercises mentioned are good mornings for vertical jump, side-to-side twists with overhead press for shoulder health and power transfer, and dumbbell snatches for explosiveness. The exercises are recommended to be done in 3 sets of 8-20 reps depending on the move.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 11

    10 Volleyball-Specific Strength

    Exercises
    Developing good volleyball strength begins in the
    weight room, and it's important that your athletes
    are doing the right exercises that set a solid
    foundation. Building this strength allows athletes
    to then work on power development by keeping
    them in safe positions when exploding through the
    power movements required in volleyball.
    1. Good mornings
    This exercise, done with 2 dumbbells, is good for glute strength, hamstrings and
    improving an athlete's vertical jump.
    Recommended Reps: 3 sets of 10 reps
    2. Side-to-side twist with overhead press
    Holding a plate with your hands at the 9 and 3 positions, this exercise builds the core
    and also develops upper body strength. Specific to volleyball, it helps the shoulder
    stay healthy and aids in the transfer of power from the core to the upper body.
    Recommended Reps: 3 sets of 20 reps (10 left, 10 right)
    3. Single leg RDL to overhead press
    This exercise, which works your hamstrings and glutes, helps improve your balance
    and boosts your jump.
    Recommended Reps: 3 sets of 10 reps
    4. Lunge with a twist
    This is another exercise that uses a plate. It helps strengthen your legs and makes your ankles more stable so
    you're at less risk for injury. It also helps train you for single-leg jumps.
    Recommended Reps: 3 sets of 16 reps (8 left, 8 right)
    5. Lateral lunge with a press
    These lateral lunges using a plate are good for developing quicker side to side moves and strengthening the arms
    for a more stable digging and passing platform.
    Recommended Reps: 3 sets of 20 reps (10 left, 10 right)
    6. Dumbbell snatch
    The dumbbell snatch is great for training triple extension (which is basically the mechanics of jumping), power
    development and improving explosiveness.
    Recommended Reps: 3 sets of 8 reps
    7. Dumbbell pullover
    This exercise has similar benefits as the side-to-side twist with overhead press: core and upper body strength and transfer of strength from the core to the upper body in rhythm. It helps with all overhead volleyball movements, including
    serving, blocking, setting and attacking.
    Recommended Reps: 3 sets of 12 reps
    8. Dumbbell squat to press
    This is a good general exercise that helps all positions in volleyball. It builds lower-body strength
    and also accounts for the upper-body movements that are very important to volleyball: setting,
    serving, attacking, blocking and transferring power from the lower body to the upper body in a
    fluid motion.
    Recommended Reps: 3 sets of 16-20 reps
    9. 10-and-2 drops
    This is a great exercise for shoulder health and core stability. It helps the shoulder build the
    muscles and strength needed to slow the shoulder down during throwing motions. It's good
    for any volleyball move, but particularly blocking, setting and attacking.
    Recommended Reps: 3 sets of 10 reps
    10. Biceps with overhead press
    This exercise is used for injury prevention in shoulders. Basically, it helps attackers develop muscles that act as secondary movers during spiking.
    Recommended Reps: 3 sets of 8 reps

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