As a volleyball player your stability is constantly being tested. Your ability to contract through your core and resist forces from varying angles will often determine whether you will be successful with the skill or not.
Some examples where your core stability is being tested is when your blocking, attacking, passing outside of your body, landing from a jump, changing directions, and much more. Being strong through your core is both performance enhancing and injury preventative.
In this video we are focusing on three core exercises that will help improve your bodies ability to resist force. These exercises are suitable for athletes at all levels. I give you multiple different levels to each exercise so that beginners to elite level athletes can reap the benefits.
Exercise 1. Front Plank or High Plank Shoulder Touches 30 to 40 seconds
20 seconds rest
Exercise 2. Side Plank with Knee Bend, Side Plank, or Side Plank Leg Raises 30 to 40 seconds per side
20 seconds rest
Exercise 3. Glute Raise 6 reps 5 second holds , 1 Leg Glute Raise 8 to 10 per side, or Glute Raise Leg Extensions 4 per side with 5 second holds
60 seconds rest
Completing all three exercises one after the other completes one round. Perform three total rounds.
Get instant access to our complete vertical education series for FREE 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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