In volleyball, spiking hard is a lot of fun.
Hi, my name is Seth Burnham, a UCLA blocker 1997-2000 and 2 time NCAA National champion. Originally I am from Santa Cruz, California and began playing volleyball at Harbor High School. After college I was a member of a professional division 1 team in Malaga, Spain as well as the USA National team indoor and beach. I also have over ten years of coaching club volleyball experience.
The feeling of being able to take the volleyball and spike it down hard is so great. To be able to really spike it hard you must practice daily, after all practice makes perfect! Having strength and power behind your hit will make all the difference come game time.
Enjoy the first of my six videos on the volleyball, spike hard and view the rest by becoming a member of volleyball1on1.com.
Volleyball Spike Hard – Triceps (Video 1)
When practicing how to spike hard, it is important to put extra energy into making your spike powerful and fast! A way to ensure that your spike will slam is by working out your triceps. I recommend using bungee cords which will create a resistance that will help strengthen your muscles. Make sure that when working out your triceps you do both arms in order to keep your body balanced. Remember the more sets you do the stronger you will get.
Volleyball Spike Hard – Lats (Video 2)
Working out your lat muscles will help you get that extra power into your spike that you need to really slam down the ball onto your opponents side. When working your lat muscle you will use a bungee cord and pull from behind over your head while extending the arm down creating extra power for your hit. When doing this, remember to lock the elbow out and extend all the way back, while bringing your movement straight down. This exercises will give you power when focusing on striking the volleyball down.
Volleyball Spike Hard – Core (Video 3)
To help bring power into your hit, working on building your core will help make your strike that much more powerful. Before you start the exercise take a deep breath in which will help expand your diaphragm readying your body to build muscle. Take the bungee cord and hold it above your head while extending and pushing your body downward from your waist. Ideally you would do 6 sets of 15 always focusing on clenching your muscles.
Volleyball Spike Hard – Shoulder (Video 4)
For this exercise when learning to perfect your spike you will not need to use a bungee cord or any weights. Instead, you will start by standing up straight while keeping yourself focused on your full range of motion while rotating your shoulders. As you are doing so you will want to go faster each time. Do these in sets of 15 up to 6 times. You will be surprised at how many muscles you will be using, remember to do this drill for both arms to keep your body balanced.
Volleyball Spike Hard – Wrist (Video 5)
This is the last exercise in the volleyball spike how to hit hard series. For this one you want to stand upright and snap your wrist back and forth as fast as you can. This might look funny but is important in building your forearm muscles. You want to focus in on speed for this drill seeing as it is a speed exercise.
Volleyball Spike Hard – Final Product (Video 6)
Now is the time to put together everything you have learned in the previous videos when learning how to perfectly spike hard! You want to start by arching your back and having all body parts in motion swinging forward. Remember to extend all the way forward and be quick to snap your wrist to get that extra umph in your hit.
Enjoy slamming down on your opponent’s side with your killer spike!
You can get all my videos on volleyball, spike hard plus more by being a member of volleyball1on1.com.
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