Single leg raises with core activation is a great FMS volleyball training exercise that will reduce many common volleyball injuries including back injuries while also helping your bodies muscular system fire more effectively.
 
What this exercise does includes:
– Helps your neuron muscular system reset the timing so that you stabilize the core before you initiate movement with your legs.
– Helping you disassociate one hip and leg from the other hip and leg
– Have a stable upper body while having a mobile lower body
– Teaching and cutting the body into separate moving quadrants
 
This exercise can be used as part of your warm up or as a part of your training.