As you go about your volleyball games, one thing that you will want to make sure to assess and then focus on developing is your upper body power. Maintaining a strong upper body is important for the game of volleyball as much of the skill comes from how much force you can generate with your arms.
While the legs are definitely important for helping you jump up for the ball and keeping you stabilized, it's your arms that are going to drive the ball across the court so hard that hopefully your opponent will not be able to receive it.
Doing some well-planned out upper body volleyball workouts can be the best way to see physical gains in this area of the body and ensure that you become the best athlete you can be.
Let's look at the top movements that you should be adding to the volleyball workouts that you perform.
The very first exercise to perform is the shoulder press. Having strong shoulder muscles will help you generate the force you need when both serving or spiking the ball. When performing the shoulder press, maintain a flat back position and never hyper-extend the elbows. These are the two biggest mistakes people make with this exercise.
Aim to complete 8-10 reps per set, and do 2-3 sets for each of the volleyball workouts you complete.
Next the dumbbell pull-over is another excellent move to do. This one is going to mimic what movement pattern you'll use when smashing the ball over the next, so will help to develop your force capacity in that regard.
When doing this one, make sure to perform it in a slow and controlled movement pattern for maximum strength gains and move through as large of a range of movement pattern as you possibly can.
Overhead Tricep Extension
Finally, the last good exercise to include in your volleyballworkouts is the overhead tricep extension. Perform this one using a heavy dumbbell, lifting it up over the head and then lowering it down to the mid-back. Pause at the bottom and then drive the weight back up overhead to complete the second rep.
Aim to perform 10-12 of these, doing 2-3 sets per workout.
So there you have the main exercises that you should include in your volleyball workouts. Do these and you will feel better and stronger when you're on the court.
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