When selecting basic volleyball exercises for core training, its important to
understand the various types of resistance training exercises.
When discussing core training, it may be easiest to group resistance training into 3 categories
Multi-joint exercises Multi-joint exercises recruit large muscle groups and involve using two or more primary joints.
Multi-joint exercises are the most important of the basic volleyball
Multi-joint exercises such as back squats and deadlifts take a
great deal of core strength to perform correctly. Without adequate core
strength, you may be risking injury.
Single joint exercises Single joint exercises are performed using
1 primary joint. They are also referred to as assistance exercises
because they are smaller muscles that assist the larger muscle actions.
Assistance exercises help you get better at performing multi-joint
exercises and are less important.
Core stabilization exercises The many small muscles that are
attached to your lower back, abdominals, hips, pelvis, ribs, and
shoulder blades are the keys to all athletic movements. These muscles
act to stabilize the body and should be trained in many of your
volleyball exercises. Not only are these core stabilizer muscles
important for improved sports performance, but they also improve your
bodys resistance to injury.
Medicine Ball Twists
Developing core stability should be the focus of your training because
stability is the main function of your core. Basic volleyball exercises should
involve training for
stability around the shoulders, hips, and trunk.
Lying Hip Extension (Glute Bridge)
Training the glutes, hamstrings, and spinal erectors with hip extension
is often neglected from volleyball training. Hip extension is an
important movement in sports and should be included in volleyball
Basic volleyball exercises that include planks are good for training stability at the area of hips, shoulders, and stomach.
In this video, this is an advanced progression. This is called the "plank with one leg raise".
Side planks are great for developing hip, shoulder, and stomach
stability along with the abdominal muscles on the side of your waist.
This exercise trains core stabilization while the legs are moving. Basic volleyball exercises that enforce core stabilization while the bodys
limbs are moving are almost always the most functional because this is how movement occurs in sports and real life.
Ab Curl Up
Abdominal strengthening exercises such crunches and ab curls are great
exercises for strengthening the abs. However, some athletes make the
mistake of doing too much ab work and not enough core stabilization. Too
much ab work can lead to many problems such as shortened ab muscles
(which effects posture) and injury of the lower back (especially if
performed excessively with poor technique). Have your basic volleyball
exercises consist mainly of core stabilization to avoid these potential
Physioball Reverse Hyper
Performing reverse hypers on a physioball has the added benefit of
stretching the glutes and lower back before activating those muscles.
Reverse Ab Curl
Lower abdominal exercise.
Side lying adduction and abduction
The exercise is for activating your abductor and adductor muscles. The
abductors are the muscles on the outside part of your leg. The adductors
are the muscles on the inside part of your leg.
It may be worth repeating that multi-joint exercises such as squats, deadlifts, and
power exercises are extremely dependent upon core strength. Not having sufficient inner core strength can lead to poor technique and possible injury when performing such exercises.
With that being said, once sufficient core strength has been developed,
these types of multi-joint exercises are great for enhancing core
strength and power.
Mult-joint exercises are the most important of your basic volleyball exercises
and should take precedence over exercises that train smaller muscle
groups when deciding on what to include in your weight training.
Total Body Volleyball Strength Training
Smarter Volleyball Training
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