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1. #Volleyball spike training how to#
2. #Volleyball spike training full#

#Volleyball spike training how to#

Related Article: How To Spike A Volleyball If You’re Short 11 Exercises to Improve Your Volleyball Spike 1. These exercises take the strength already built in the muscle and teach you to produce it or contract the muscle with speed.įor this reason these exercises are done with lighter weights and focus on speed of movement. These exercises are done until the muscles are fatigued and you are no longer able to perform the movement with proper technique.įor that reason these sorts of exercises are done with heavier weights moving slowly with control.Įxercises like ½ kneeling single arm chest pass, single arm snatch and overhead rotational slam are intended to train the power in your movements. Power production comes from two aspects of training, a muscle’s overall strength, and the nervous system’s ability to contract the muscle with speed.Įxercises like the ½ kneeling row, push up and pull up are intended to build strength in the muscles. These are exercises that train your body to quickly produce a lot of force, to accelerate you. Related Article: Reaction Time in Volleyball: 4 Specific Drills To Master PowerĪnother way strength training can improve your spike is through power exercises. The foam rolling, cat cow, quadruped t-spine rotations, wall angels and wall slide exercises will help you with your mobility (discussed further below). It also allows for greater rotation, and the ability to produce more power in your core for your spike. Keeping the upper back mobile like a spring allows you to reach overhead more easily. When the upper back is stiff like a cage, the low back has to compensate, which long term can turn into injury. Thoracic mobility reduces the stress on the low back. It is important to maintain the mobility to reach overhead, in front of and behind you, with your arm. It also will affect your reach, making you less accurate if your timing or the set is slightly off. Losing shoulder mobility will affect your technique, making you lose power. The mobility that is important to maintain for a strong spike is your shoulder and thoracic or upper back mobility. Mobility exercises are often part of a comprehensive strength training plan as well as on court warm up.

#Volleyball spike training full#

Mobility exercises help restore full range of motion in muscles and joints. This can happen from playing sports, strength training or from overall life stress. Through repeatedly being stressed, tissues can tighten or stick to each other. These muscles are what keep your shoulder tissues healthy and you able to play. However it is equally if not more important to train the muscles that slow the arm down. Strength training the muscles that accelerate the arm is important for developing more arm speed and a harder hit. Without stabilizing muscles, your body will rely on non muscular tissue like tendons and ligaments to stop this from happening. Without the breaks your arm will want to fly off your body. Another way to think of them is gas and breaks for the arm swing. But, by looking at common injuries and how they occur, exercises can be done to reduce the chance of that injury in future.Ībove we discussed the power muscles and stabilizing muscles. The chance of an injury can not be eliminated. Injury reduction is an aspect of training that is preventative in measure. Related Article: 16 Types of Spiking In Volleyball Injury Reduction In the core your obliques, lats and erectors will play a role in slowing the torso down from continuing to flex and rotate. Rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis).Some important stabilizers in the shoulder are your: The importance of the stabilizers is to slow the arm down at the end of the swing as well as help guide the direction of the arm so you contact and direct the ball where you want it to go. However, the difference between stabilizer and power muscles is their role. These muscles produce force quickly as well.

In the core, the acceleration of rotation and flexion are created from the: Major muscles that will accelerate your arm in the shoulder are your: This is important as it accelerates your arm into the ball and affects the speed of your hit. These muscles produce a lot of force very quickly. These muscles can be divided into two categories: 1. The exercises for improving your spike focus specifically on the torso and arm action for the movement. When spiking a volleyball you use many muscles in the body from the ones that control the eyes to the ones that control your feet. What Muscles Help You Spike A Volleyball?