Volleyball drills to strengthen your abs and core. This includes drills, exercises, training programs, workouts and more for core and ab improvement.
This series of 14 videos features a Multi-Directional Workout filmed at Velocity Newport Mesa with Sports Performance Coach Chase Cameron. This is the third of 3 workouts filmed at Velocity Sports Performance. The other workouts were a Linear Training Day and a Jump / Landing Day.
In this article I will review what I have learned working with some of the best volleyball trainers in the world. As I mentioned last week I turn 40 in month and a half and I am in the best shape I have been in 10 years.
The half-kneeling rotational cross-body lift exercise is a great FMS corrective exercise that works on core & hip stability and left-to-right symmetry.
In volleyball rotational stability is critical for many of the volleyball skills. By going into the half-kneeling position we’re taking the legs out of the equation and putting a lot more work into the hips and trunk (Core).
This is an upper body chop PNF pattern that helps develop trunk and lower body stability, upper body strength and rotary mobility executed from a half kneeling stance. In volleyball rotational stability is critical for many of the volleyball skills like spiking yet too few athletes really put attention into this important element of volleyball training and the result is often volleyball injuries.
The Half-Kneeling Core Activation Exercise is great warm up, cool down or even core exercise to add to any volleyball training workout to help build your core and make sure it fires correctly.
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.
Core exercises are critical to increasing performance and avoiding injuries when playing volleyball. Chopping exercises improve core rotation strength which is critical to more effectively transfer force between your upper and lower body, and ultimately spike harder, jump higher and move faster. Building core rotational strength in the critical core muscles stabilizes your spine, allowing you to be more balanced as you move on the court.
As science of volleyball training has improved so has the focus on core training and spinal stability. Talking to many top players and volleyball strength and conditioning coaches around the world I hear much as 25% of their volleyball training/ workout is focused on the core. With this is mind we wanted to give you a quick TRX Core Blasting workout by Dave Carstenson. (USA Juniors Beach Volleyball Coach and Certified TRX Trainer)
Reid’s Workouts is producing some of the most physical and dynamic volleyball players. In this four part video series you will get access to a full workout that Reid Hall took a small group of 16 and 17 year old female volleyball players through. The four part series will cover the following:
This is video 4 of a 4 part video series on exercises for spiking. The exercise is: Explosive cable chops. This is another great trunk / core exercise for generating power when spiking a volleyball. In the video Reid talks about discussed when the exercise should be incorporated into your workout, how many sets and how many reps.
This is video 3 of a 4 part video series on exercises for spiking. This video features the med ball chop, a powerful exercise for generating speed and power through your core, trunk and abs when spiking. Like other video filmed with Reid this video will also help with mobility and flexibility to help generate more power.
This is video 2 of a 4 part video series on exercises for spiking. These exercises focus specifically on generating power using your trunk, hips, core and abs. The exercises focus on rotation and opening up the hips verses just using your shoulder. The result is players will see decrease in injuries plus spike a volleyball significant harder.
This series of 16 videos features a Jump / Landing Workout filmed at Velocity Newport Mesa with Sports Performance Coach Chase Cameron. Chase and the rest of the Velocity team train allot of top volleyball players including Pro AVP players like Ed Ratledge. This is the second of three workouts we filmed at Velocity Sports Performance.
This video features another great core full body workout exercise for volleyball. This exercise namely landmine press works both the core and upper body to help athletes and trainers maximize the use of time while in the gym.
This video contains two of our favorite exercises for volleyball, RDL’s (Romanian Dead lift) and anti rotation core stability training. What we like about RDL is that it is one of the best exercises to build hamstrings, one of the most critical muscles for jumping and volleyball. As for the core anti rotation stability exercise, we love this exercise as what we hear from many of our top athletes is that this is one of the most important factors for injury prevention when spiking.
In this video Jason of Velocity Sports Performance goes over a drill he uses with many of his AVP pro beach players. The exercise focuses on anti-rotation core work which is critical for many movements in volleyball particularly spiking.
This video contains exercises for shoulder posterior activation. The equipment used for this is TRX Trainer and the specific exercises are the Y T W exercises. The exercises are given these names as this is the shape you make with your arms as you do them and it makes it easy to remember.
Mike talks about three different drills using a medicine ball to increase hitting power.
Dave presents the one legged ball circle, which part of the abs and gluts to engage and more. To view all of Dave Carstenson’s videos – Click Here!
Dave shows the one legged hand me a piece of pie explaining how it strengthens the lower back, legs and more. To view all of Dave Carstenson’s videos – Click Here!
Dave shows the trunk rotation with ball extended. It works the quads, hamstrings, calves, shoulders and more. To view all of Dave Carstenson’s videos – Click Here!
Dave uses the pole and ball for squats and an advanced one legged version with more.
Dave shows and explains the reverse crunch by using the volleyball and the usual objects found on the beach.
Dave presents the six inch killer that is done with a volleyball, one leg straight up, the other leg six inches of the ground and more.
Dave talks about the cross elbow crunch that concentrates on the upper abs and more.
Dave demonstrates the see-saw-plank. This is an advanced exercise that is not for beginners.
Dave talks about the side plank with a twist. It activates lower back, obliques and more. To view all of Dave Carstenson’s videos – Click Here!
Dave presents the side plank catch. Normally done with two players is like playing catch plus more.
Dave shows the windshield wiper that uses the upper abs, hip flexors and more.
Dave explains the opposite leg opposite arm utilizing lower back, hamstrings and more.
Dave shows the side plank volleyball hold. The movement of the ball makes it difficult and more.
Dave presents the alphabet crunch. This works the legs, abs and more.
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