3 Must Perform Core Exercises for Volleyball

  • July 30, 2018

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 you are 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 body’s 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.

Core Routine

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.

To learn more about Volleyball Training at The Athlete Matrix please visit https://theathletematrix.com/training/sports-programs/volleyball/

Reid Hall
Kinesiologist, Personal Trainer, Former National Team Athlete
Strength and Conditioning Coach
Director of Strength Training at The Athlete Matrix
Phone: 416 407 6451
The Athlete Matrix Home to the Ontario Blue Jays
3350 Wolfedale Rd, Mississauga, Ontario

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