NCAA Champion UCLA, Pro Indoor Europe, representative for the Polish National Team Indoor and for the United States Beach. Expert at Volleyball Lifting and Personal Training.

Marcin Jagoda Volleyball Upper Back Injury

Upper back injuries are very common due to the number of overhead movements in volleyball. Marcin walks through several strength and conditioning exercises to keep players upper back healthy when playing volleyball.

Marcin Jagoda Volleyball Knee Issues

Knee issues are caused by over use or muscular imbalance, particularly in the quads for volleyball players. Marcin demonstrates two exercises he learned as a certified trainer to correct this.

Marcin Jagoda Volleyball Post Play Stretch

Marcin talks about the importance of stretching after playing or working out. Included are two different volleyball stretches to stay loose.

 

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Marcin Jagoda Volleyball Core Strength

Core training and exercise is critical for optimal performance and health. A good core workout improves spiking and passing to defense and blocking. Marcin walks through a series of videos to strengthen the core.
1. Front plank is essential for core strength. Keep it simple with elbows beneath the chest and hold that position.

Marcin Jagoda Shoulder Injury Prevention

Shoulder health and preventing rotator cuff injuries applies to all volleyball players. In this series of videos Marcin talks about exercises to keep the shoulder healthy.

1. Thumb down cross body pull effectively helps to slow down the arm after spiking the ball.
2. Horizontal cable cross-over’s start by pulling the cable out to 90 degrees with the hips solid for a stable base.
3. Reverse “Y” begins with the thumb facing up and pulling up in a “Y” motion on the cable.
4. To do single sided bicycles place the feet shoulder width apart with the back on the floor. Put one hand behind the head and touch the shoulder to the opposite knee.
5. Resistance band shoulder flexion is done with high intensity and very fast reps.
6. Lat pulls requires a steady pace for the largest muscles in the back.