6 TRX exercises to improve your volleyball game

6 TRX exercises to improve your volleyball game
6 TRX exercises to improve your volleyball game
Volleyball demands core strength, an explosive vertical jump, rotational power, and solid shoulder, chest, and back muscles.

A strong core is required in every action you perform during the game. A player with a weak core won’t be able to block a strong opponent’s hit, dig up a killer serve, or serve a wicked ball.

Hitting, blocking, and jump serving require powerful legs and the ability to move unilaterally. Strengthening the legs independently through single leg exercises will push your performance through the roof.

Getting the most power from your serves and hits requires strong shoulder, back, and chest muscles. Even more important is the ability to rely on the rotational ability of your core. Imagine a baseball player swinging a bat without rotating the body. It’s the same thing with volleyball. Your power comes from the rest of the body and your arms are just the means to contact the ball. If all the action comes from the arms alone, you’ll destroy your arm while making a disappointing strike.

In this video, we’ll show you a series of 6 exercises to help your game.

The workout consists of 6 different exercises designed to target various muscle groups. The exercises and the muscle groups targeted are:

  • TRX Power Pull – Back, shoulders, biceps, transversus abdominis
  • TRX Chest Press – Chest, shoulders, triceps
  • TRX High Rotation – Abdominals, shoulders, latissimus dorsi
  • TRX Balance Lunge – Quadriceps
  • TRX Suspended Pike – Abdominals, hip flexors
  • TRX Suspended Hip Press – Hamstrings, glutes, back extensors

If you don’t have a TRX yet, get your own TRX Suspension Trainer!

Text or work out…choose one and only one

Put away the cell phone!
Put away the cell phone!
You can text.

You can work out.

You can’t do both. You have to decide. Try to do both and you’re just wasting time. Please get off the treadmill/elliptical/whatever machine and give it to someone who really wants to do something.

You’re driving everyone nuts. Please stop.

Hang up. Put the phone away. Get a real work out.

When you’re done, and only when you’re done, send me a text and tell me how well your workout went. Just don’t do them both at the same time, please.

Core 500 with the TRX Suspension Trainer

Try the TRX Core 500
Try the TRX Core 500
The core. That’s where it all begins. All movement begins at the core. If you’re looking to improve your daily function, your endurance, your strength, your athletic performance, train the core and you’ll make incredible gains.

There are misconceptions about the core, so let’s take a minute to straighten that out first. Many people hear “core” and immediately think of their abs. While the abs are part of the core, there’s more. The core is defined as the lumbo-pelvic hip complex and the muscles that attach to it. It’s the rectus and transversus abdominis, obliques, hip flexors, hamstrings, glutes, spinal erectors, and latissimus dorsi. It’s basically the torso with exception of the extremities. Get a strong core and you’ll be able to do more.

There are many ways to train the core, but few are as efficient, as fun, as unique, and as portable as the TRX Suspension Trainer. Fitness Anywhere is always issuing new challenges to their followers, so I thought I’d put together my own challenge. I’m calling it the Core 500.

The workout is simple in terms of the number of exercises and the complexity of those exercises. There are just five exercises in this complex designed to challenge your anterior and posterior chain and engage your core throughout the workout. You’ll do all of the reps for each exercise before moving on to the next exercise. Your goal is to do the prescribed number of reps in as few sets as possible.

Here goes:

  • 100 Atomic Push Ups
  • 100 Low Rows (deep angle with feet under the anchor point)
  • 100 TRX Chest Presses (feet under the anchor point)
  • 100 TRX Power Pulls (50 per side)
  • 100 TRX Rollouts

Here’s a video demonstrating the exercises in this TRX workout.

Time yourself and leave a comment below to let me know how much time it takes you to complete the workout. If you don’t have a TRX of your own yet, get one here.

Keep running Mike! You are a hero!

My friend Mike is on the run of a lifetime.

He started in Astoria, OR, and is running 4514 miles, clear across the the USA. That by itself is impressive, but the rest of the story is what makes Mike a true patriot.

He’s running with a jogging stroller full of flags. Each flag is marked with the name and information or a soldier who lost their life in Iraq and he’s planting a flag each mile of his journey in their honor.

Learn more about Mike’s journey at the Project America Run website.

Run on, Mike!