Volleyball Training...
Unlock Your Strength Using These Abs Exercises!

Dig...Bump...Set...Spike...Serve! They all require core abdominal strength that can be achieved through volleyball training. You may be doing traditional abdominal crunches as part of your volleyball training workout, but is that enough?

A recent research study showed that the traditional crunch was not the best exercise for your abs.

What is most important is to try to replicate the functional movements you will be using in your sport. Below is an example volleyball training for core abdominal strength.

Volleyball Training Core Abdominal Workout
Volleyball spike with kettlebell 1. Stand in a staggered stance and hold a kettlebell beside your head as if you are going to spike a volleyball. 2. Extend your arm and follow through as if you are hitting a volleyball. 3. Return to the starting position and repeat. Trainer's comments: Tighten your abs first before starting the exercise.	Sets Reps Weight/ Resistance 1 10 2 10 3 4 5
Reverse Wood Chop with bands or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 2 10 3 4 5
Wood Chop with band or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 2 10 3 4 5
Elbow Bridge Starting Position: Place forearms and elbows on the ball and form a plank or bridge position. Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 2 10 3 4 5
Lateral Flexion on ball 1. Start by laying across a stability ball so that the ball is placed under your hip. 2. Laterally flex your body and raise your upper body up towards the ceiling. Keep your body parallel the entire time. 3. Repeat for the prescribed repetitions and then repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 2 10 3 4 5
Depth Jump 1. Stand on box with toes close to edge and facing the hoop (or high object i.e. top of volleyball net or soccer crossbar). 2. Step off (not jump off) box and land on both feet. Immediately jump up and reach with both hands towards the sky. 4. Ground contact time should be short and landings should be soft. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 2 10 3 4 5

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