Sprungkrafttraining und Schlagkrafttraining – höher springen, härter schlagen
I don't think I've ever worked with a volleyball player who didn't want to
bounce more balls into the rafters which takes both a huge vertical leap
and a whip of an arm swing.
Now, to do this, we need to work on specific muscles that help volleyball
players achieve hits that scare defenders.
The first step is to add some speed and power to your legs. And to do
that, we use the volleyball players' favorite Olympic exercise, the hang
power snatch.
Now the snatch is ideal, because not only do you have to summon a ton of
triple extension power from your lower body, but having to stabilize this
bar overhead creates a ton of core stability but also we're really
strengthening that shoulder girdle that Ryan's going to have to use all
season long to hit balls hard.
To do the hang snatch, start with the bar in a hang position just above
your knee, with your back flat and your weight in your heels.
We'll snatch with a close grip to make it easier on your wrist. So hands
should be just wider than shoulder width apart.
Now in one powerful motion, jump up as high as you can and at the top of
your jump pull the bar all the way overhead and lock it out.
Sit with your hips back and absorb the weight in your heels.
When you're done with the lift, stand up and get ready to do it all over
again.
The second piece of the puzzle is developing that arm whip, which is
actually as much about your torso as it is about your shoulder or your arm.
And a great way to do that is with overheated medicine ball slams.
Begin with the ball directly overhead. Jump as you bring the ball all the
way behind your neck and pike your body forward as you slam the ball into
the ground below.
So, work on these two exercises and you'll be frightening defenders on the
other side of the net in no time.
And if you need any help in making sure you're doing the exercises
correctly, just contact your nearest Velocity Sports Performance.
Until next time, I'm Rett Larson.