My strength training experience is limited to the workout sheets my high school and college coaches would hand out, so today I’m turning the floor over to Brandon Richey, a strength and conditioning specialist:
Are you looking for volleyball training drills to step up your game play? If so then you have got to have a well designed strength and conditioning plan. Your volleyball exercises have to consist of movements and be designed for the sole purpose of developing total athleticism. This is why I have included 2 hard hitting exercises for your volleyball conditioning program.
Exercises For Volleyball!
1. Kettlebell Swings: Kettlebell swings are a tremendously effective strength endurance exercise that is essential in improving your volleyball game play. This is an exercise that works on the total development of your posterior chain consisting of your hips, glutes, back, and shoulders. By engaging the muscles of your posterior chain you are developing what is the center of your athletic power house. All of these muscles along with the development of a strong core allow you to have explosive athletic qualities such as acceleration and vertical jumping which are the bread and butter of your volleyball game! The swing lift is done by you engaging your hips and knees in a state of constant flexion and extension in order to swing the bell back and forth in an arc like motion. If you start implementing this lift you will give your volleyball workouts a serious upgrade.
2. Squat Jumps: Squat jumps are a form of plyometric that encourage the activation of the stretch shortening cycle (SSC) of muscles and connective tissues. This specific type of training and particular exercise develops quick burst of intense muscular contractions. This is the key to helping your volleyball game because it will give you the athletic explosiveness that is necessary to dominate on the volleyball court.
In order to execute squat jumps you will want to stand with your feet at shoulder width distance apart in length. From here you will want to initiate a counter-movement by swinging your arms back as you descend at your hips. As soon as you reach the base of the squat you will then want to explosively extend at your hips, knees, and ankles with enough force so that you elevate your body off of the ground. As you return to the ground you will want to land heel to toe and flex at your hips and knees in order to absorb the landing and to recoil for the very next jump. Each and every jump should be executed in continuous succession.
If you haven’t already started to implement these drills into your volleyball strength and conditioning program then you are holding back on obtaining some game changing results. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most any athlete can train hard, but only the champions train smart!
To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com
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I’m Brandon Richey the Strength and Conditioning Pro!