How to Become a Faster, More Explosive Volleyball Player (1 of 4) – Building Strength and Decelerating your Movements
Reid Hall walks athletes through a Strength Routine and some Deceleration Exercises to help you with your game. The exercises are suitable for youth athletes, collegiate and recreational players.
Volleyball Strength and Vertical Coach Reid Hall walks athletes through a Strength Routine and some Deceleration Exercises to help you with your game. The exercises are suitable for youth athletes, collegiate and recreational players. Video 1 in a series of 4.
Strength Routine
It would be best to do your strength exercises without your shoes on. Be either barefoot or in your socks. This will help recruit the muscles in your foot and ankle better.
There are 3 strength exercises. Perform one exercise after the other. Rest for 15 to 25secs between exercises. After completing all 3 exercises you have completed 1 round. Rest for 60secs between rounds. Complete 3 to 5 rounds.
Lunge Iso Hold- hold for 20 to 30secs per side
Single Leg Glute Raise- 8 to 10 reps
Single Leg Hip Abduction With Mini Band- 15 per side
Deceleration Exercises
There are 4 deceleration exercises. Perform one exercise after the other. Rest for 15 to 25secs between exercises. After completing all 4 exercises you have completed 1 round. Rest for 60secs between rounds. Complete 3 to 5 rounds.