Volleyball Weight Training

Video Transcript

"Hello I'm Greg Koenig owner of fitness for life. And today we are going to talk about weight training for volleyball. Sarah is going to demonstrate one of the many moves used to helping increase strength and muscle mass if that's what you are looking to do for volleyball specific. These are volleyball specific exercises. This particular movement of course when you are using, when you are hitting a volleyball particularly in the serve, over hand serve, a lot of the anatomy of the upper torso, a lot of the lat, which is your primary driver in your down phase on a serve. So there's a lot of muscles being engaged, very small muscles in your shoulders but very large muscles that are engaged in your back. Your lats being one of the larger muscles. A lot of core as well. What I got Sarah on is on a couple of bosu ,she's on her knees on a couple of bosu balls which are going to provide some instability and make it a little tougher for her. And we are going to approach this or simulate a volleyball serve. This is going to be a faster pace, to simulate the actual movement of serving a volleyball. So Sarah with your left hand you are throwing the ball up and with the right hand she's driving down. Now serving a volleyball is obviously very fast paced, very ballistic movement. We're not going quite as fast as we need which is fine, because we want to show you the movement. We are going to shoot for about five to six more reps and she's going to pick up the pace with each one. So you can see that's the down force, all the muscles being engaged plus all the instability here, from her knees up. Big drive Sarah lets shoot for about four more. Good pace. Four, three, two, one. And back slow. So basically from your hips up there's a lot of movement or a lot of core that's being engaged plus the large muscles of the back. All of the small muscles that's encompass the shoulder, and chest. This is Greg with fitness for life and this concludes our weight training for volleyball."