Core Training for Volleyball Players

  • August 15, 2018
Volleyball Players stretching

Doing volleyball exercises for core strength is all about strengthening abs, obliques as well as muscles that support the spine. Core training is incredibly important for many different kinds of sports and the sport of volleyball is no exception.

Every volleyball player must have a strong core and there is no question about this. That’s why core workouts need to be a key part of a volleyball training program. Without a doubt, a strong core can greatly contribute to volleyball player’s performance on the court.

There are different types of volleyball exercises for care strength. Athletes can do anti-rotational exercises, rotational exercises, bridging exercises, planking exercises as well as multi-joint exercises, single joint exercises and core stabilization exercises to strengthen their core muscles.

In this blog, you’ll be able to gain an insight into building core strength for volleyball. Today, we’ll talk about the importance of performing core exercises for volleyball. Also, we’ll provide you with core strength workouts that volleyball players need to do on a regular basis.

Why It’s So Important for Volleyball Players to Do Exercises for Core Strength

In fact, volleyball players choose to do core strength exercises for a number of reasons. Generally speaking, doing core strength workouts helps volleyball players master the art of hitting and blocking and, most importantly, prevents different types of volleyball injuries. Below, we’ll explain to you briefly why core strength workouts need to be a part of a volleyball training program.

With strong core muscles, a volleyball athlete is likely to find it easy to do blocking as well as hitting during volleyball practices and matches. It’s important for you to know that strong core muscles will allow you to pull your shoulders towards your hips successfully.

Core strength training is incredibly important for hitters. Obviously, an attacker should aim to hit the ball forcefully to land it on the opposing side of the court and make it hard for opponents to resist his/her attack.

Let’s assume that you are a volleyball hitter. In this case, you obviously need to have a strong core to take advantage of the power in your legs to carry out a powerful attack hit. You’ll be able to hit the ball in the best possible way if you have a strong core.

On the other hand, core workouts play a big role in injury prevention. If a volleyball player does core strength exercises on a regular basis, he/she will be able to strengthen core muscles significantly over time. So, the risk of injuries will reduce.

It’s widely known that core muscles are one of the most active groups of muscles in the body. That means that you’ll be able to reduce the risk of injuries dramatically if your core muscles get stronger. There is the evidence that volleyball players, who do core strength exercises regularly, usually have fewer injuries.

You need to know that a volleyball athlete will be able to do great job on the court only if he/she has a well-balanced body. It’s worth noting that doing volleyball exercises for core strength is good for the entire body. Performing core strength exercises helps a volleyball player stabilize his/her body.

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Core Strength Workouts for Volleyball Players

If you want to build your core strength fast and efficiently, then you obviously need to focus on doing the right type of volleyball exercises. Below, we’ll provide you with some of the best core strength exercises for volleyball.

Supine Bridge Windmills

You should do this type of core strength exercises to strengthen your abs muscles, glutes and the muscles of your lower back that supports your spine. Another big advantage is that doing supine bridge windmills workout has a huge positive impact on the mobility of your hips. It’s recommended for volleyball players to do the exercise 5 – 10 repetitions per side.

First of all, you need to lie on your back on the mat. Next, you should squeeze your glutes and push your hips up into the air. By doing so, you’ll be able to take bridge position. Now, it’s time for you to use your torso to draw a straight line with your leg. Return to the bridge position once again. Raise one leg to form a vertical line. Next, you should rotate your leg slowly out your side and then back to the starting position. Your body should also turn in this direction. While doing this core strength exercise it’s important for you to maintain a neutral posture in your torso.

Push ups with squat jump

This exercise needs to be done on a bar and on uneven surface. This will help you keep your core balanced when doing push ups. When you perform push ups with jump you’ll be able to hit each of muscle groups in your body.

Initially, you need to do 10 push ups and then you should do squat jump. Then, you should decrease the number of push ups by 1 after each squat jump. The exercise is finished after you do 1 push up.

It’s entirely up to you how many sets of push ups with squat jump need to be done. Actually, the number of sets depends on volleyball player’s fitness level. It’s recommended to do the exercise 1 – 2 sets at the beginning. Later, you can do push ups with squat jump 3 – 4 sets. The interval between sets has to be about 2 – 3 minutes. If you do push ups with squat jump regularly, you’ll begin to gain core strength over time.

Stability ball rollouts

Stability ball rollouts are easy to do. That’s why this type of core strength training that can be done by volleyball players of all skill levels. There are three variations of stability ball rollouts (beginner, intermediate and advanced).

Initially, you can do stability ball rollouts on your knees. Once you get used to this variation of exercise, you need to progress.

Try to do stability ball rollouts on your feet. When performing this more advanced variation of the exercise it’s important for you to make sure that your neck, back and hips will form a straight line. Your lower back needs to be extended as well.

It also makes sense for you to try performing stability ball rollouts with a box. All that you need to do is to elevate your feet on a box. When doing stability ball rollouts with a box you need to ensure that your body is in stable position.

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Band around elbow    

In fact, this type of core strength exercise for volleyball is easy to do. In order to do the exercise you need to prepare a band as well as a heavy bag ahead of time. Band should be connected to your body around elbow.

The exercise begins and you need to start to rotate with band around elbow. Then, you have to return to the starting point. You’ll be able to strengthen your core muscles significantly if you do band around elbow workout consistently.

Ab Wheel Rollouts

Ab wheel rollouts are known for being one of the best exercises for strengthening the muscles of your core. If you do ab when rollouts consistently, your abdominals as well as muscles that surround your spine will get stronger as well.

This core strength exercise requires ab wheel as well as a mat. You must be very selective when it comes to choosing ab wheel for the core strength workout. Pay a close attention to its weight. Obviously, ab wheel doesn’t have to be too heavy. On the other hand, you have to be able to rotate with ab wheel.

First of all, you need to sit down on a mat. As a result, a mat will be under your knees. While doing the exercise your arms will be holding ab wheel. However, the most important thing is that you’ll have to produce a powerful trunk rotation through the entire exercise. By doing this, you’ll strengthen the core muscles of your body.

The exercise begins when you start rolling out ab wheel forward. When doing ab wheel rollouts your arms need to be extended and your hips need to be pushed forward as well. Your neck, arms, back and legs have to form a straight line. It’s crucial for you to keep your abdominals contracted and maintain perfect posture in your back.

Volleyball athletes should do ab wheel rollouts 3 sets. Each of sets consists of 8 repetitions per side. It goes without saying that doing ab wheel rollouts will result in strengthening your core muscles. And of course, this will have a huge positive impact on your performance on the court.

Thank you so much for reading this article. As you can see, this blog post concentrates on the benefits of core training for volleyball. The article outlines the importance of core strength training for volleyball players. Plus, we’ve provided you with great volleyball workouts for building core strength. Do these volleyball exercises consistently to build core strength, prevent injuries and, most importantly, do better job on the court. Good luck

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