Volleyball Strength Training: 9 Functional Exercises
Build strength for volleyball. Do these exercises at home and get stronger with this volleyball strength training routine. The focus is especially on your core.
Time
- 60 minutes
- 9 exercises
Deadlift
Stand in the center of the SUPER BAND. Bend forward while keeping your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Tighten your glutes at the top of the movement. Then return to the starting position.
Product
Repetitions
3 / 10
Body part
Upper Body, Lower back, Lower Body, Glutes, Thigh
Training Goals
Overhead Squat
Stand with your feet shoulder-width apart in the center of the MULTI BAND. Cross the band over your chest and grasp the ends with your hands. Bend your knees and raise your arms at the same time. Return to the starting position.
Product
Repetitions
3 / 10
Body part
Upper Body, Upper Back, Lower Body, Glutes, Thigh
Training Goals
One-Arm Rowing
Attach the MULTI BAND about one meter in front of you. Get into a half-kneeling position. Grasp the MULTI BAND with the hand on the same side as your knee. Pull your arm back close to your body. Slowly move your arm forward again.
Pelvic Lifts
Start in a supine position. Place your bent legs on the BLACKROLL. Support yourself with your arms extended at your sides. Lift your pelvis until your upper body and thighs form a straight line. Slowly return to the starting position without letting your pelvis touch the floor.
Product
Seconds
3 / 12
Body part
Upper Body, Lower back, Lower Body, Glutes, Thigh
Training Goals
Push-ups
Start in the push-up position with your feet on the BLACKROLL. Keep your core engaged without letting your pelvis drop. Bend your elbows. Lower your upper body. Push yourself back to the starting position.
External rotation
Step your foot into a loop of the MULTI BAND. Grasp the other end with the hand diagonally opposite. Raise your arm 90 degrees. Bend your elbow so that your hand faces forward. Move your hand upward through an external rotation. Return to the starting position.
Single-Leg Calf Raise
Stand with the ball of one foot on the BLOCK in front of a wall. Your heel is suspended in the air. Push yourself up into a toe stand. Lower your heel back down slowly and in a controlled manner.
Leg Raises
Start in a push-up position with your hands on the BLACKROLL. Keep your core engaged so that your body forms a straight line throughout the exercise. Alternately lift one leg off the floor, keeping it straight.
Forearm Side Plank
Start in a forearm plank. Position the BLACKROLL under your forearms. Maintain core tension. Hold the position without letting your pelvis drop.
Products for Your Volleyball Strength Training
Foam roller
Standard
Available in multiple variants
from€29.90
Resistance band
€39.90
Resistance band
Super Band
Available in multiple variants
€24.90
Yoga-Block
€29.90
Exercise mat
Mat
Available in multiple variants
from€79.90
Resistance band
€59.90