I get it…. You want six-pack abs. Don’t we all? But is the cost of you getting six-pack abs really expensive? I am not talking about money. I am talking expensive because you could be setting yourself up for injury. I bet you have heard that having a strong core reduces injury rates? This is definitely true. The issue is the way you try to achieve your strong core (six-pack abs) could be increasing the likelihood of injury.
High volume sit-ups and other look-a-like exercises does not serve a function that will help improve your volleyball game. They are also high risk exercises that often lead to lower back pain. In this article, I am going to cover 3 core exercises that will help improve specific aspects of your volleyball game.
Scenario 1: Attacking
When you are attacking you need to perform a powerful trunk rotation that accelerates your arm through the ball. If your trunk rotation is weak then your attack will also be weak. The major muscle groups used in the trunk rotation is your transverse abdomen and oblique’s. Banded Oblique Twists focuses on improving just this….
Banded Oblique Twists:
Scenario 2: Joust
The other team overpasses a ball so that it is 50 percent on either side of the net. You jump up and push the ball into the blockers hand but they resist your push. They push back sending you backwards and the ball landing on your side.
To win the joust you need to contract your abs and squeeze your Glutes as hard as possible to resist the push. Stability Ball Rollouts helps improve your ability to stabilize your body and will help you win your next joust.
Stability Ball Rollouts:
Scenario 3: Take off phase of your attack
Your setter launches you the ball and you start accelerating your approach. On the final steps of your approach you begin pulling your arms behind your body; getting into the loaded position to jump from. You drive your feet into the ground and accelerate your arms towards the sky, taking off into your jump.
In the take-off phase there is major transfer of energy through your legs, your arms and your core. Cable Low to High Lift helps with this transfer.
***note this is an intermediate to advance exercise; if you are new to strength training you may not be ready for this one yet.
Cable Low to High Lift:
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Here is what you will receive:
Video 1- Learning to Land…Land softer and more efficiently SO THAT you will have less knee and ankle related injuries.
Video 2- Single Leg Jumping… Develop single leg strength and power SO THAT you will be more symmetrically balanced and driving more force into the ground.
Video 3- Multi-Directional Jumping… Jump more efficiently and in multiple directions SO THAT you can become a more athletic jumper.
Video 4- Neurological Training
Recruit more fast twitch muscle fibers SO THAT you can become a more powerful jumper.
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