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
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.
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.
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.