Volleyball Core Training Workout Hi, I’m Marcin Jagoda, NCAA champion at UCLA, Pro European indoor player, AVP athlete, USA beach volleyball representative, and certified trainer specializing in strength and conditioning for volleyball.
Today I am going to share my secrets on training your core for volleyball through some of my favorite exercises. Volleyball Core training is one of the most critical areas to focus on for optimal volleyball performance and health. A good core workout improves every aspect of your volleyball game, from spiking and passing to defense and blocking. The core exercises I will share are easy to do but will have a lasting impact on your body and on your volleyball game.
So what is your core and more importantly what is core strength. Core strength refers to the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced.
Members of volleyball1o1.com can view all six of my volleyball workout core videos.
The major muscles include:
- Transverse Abdominis – this is the deepest of the abdominal muscles and lies under the obliques, the muscles of your waist. It acts like a weight belt, wrapping around your spine for protection and stability.
External Obliques – these muscles are on the side and front of the abdomen, around your waist.
Internal Obliques – these muscles lie under the external obliques, running in the opposite direction.
Rectus Abdominis – this is a long muscle that extends along the front of the abdomen. This is the ‘six-pack’ part of the abs that becomes visible with reduced body fat.
Erector Spinae – this is actually a collection of three muscles along your neck to your lower back.
So let’s get into my volleyball core training workout.
Volleyball Workout Core – Front Plank (Transverse Abdominis)
The front plank is one of the most essential core strength building exercises out there. I keep it simple, keep your elbows just beneath your chest and hold that position.
I would recommend doing this exercise everyday as often as you can doing 3 sets of 45 seconds to 1 minute. This is excellent for building a strong core for volleyball.
Volleyball Workout Core – Side Plank (External Obliques)
This is crucial for volleyball because there is allot of twisting and turning, in your movements on the court. I would recommend doing this as often as the front plank with no more than 3 sets of 45 seconds to 1 minute at any time.
Keep your elbow under your shoulder, lift up and squeeze your side obliques.
Volleyball Workout Core – Reverse Crunch (Core Muscles)
What you need to do this exercise is a stability ball and a floor with some space. I like to put my shin on the ball to get some balance and once my hands touch the floor the other leg goes up.
Be sure to keep an even spine so your back is not rounded up or rounded down when working these core muscles. Next draw your knees into your chest hold and draw them out.
I would recommend doing this exercise as many times during the week as you want and I would recommend 3 sets of 20 reps. Like the two previous exercises this works important areas of your core.
Volleyball Workout Core – Abdominal Twist
Grab a light dumbbell, while sitting on the ground and lean back 45 degrees. Extend your arms out in front of you while keeping your arms straight. Next go floor to floor with the dumbbell. You are going to twist your torso and your abs but keep your head facing forward. Now as for the pace your can go slow or you can really speed it up. I recommend doing both.
Again the keys for this core exercise is back at 45 degree, head straight forward.
I would recommend doing this exercise as many times a week as you would like with 3 sets of 12-15 reps.
Volleyball Workout Core – Jay Hawk Ab (Rectus Abdominis Core Muscles)
Grab a dumbbell, lie on your back and hold the weight above your head. Next do a sit-up moving the weight above your head and focus on tightening your core. I would recommend doing this exercise as many times a week as you would like with 3 sets of 12-15 reps.
Volleyball Workout Core – Opposite Arm Opposite Leg
You don’t need any weights for this as it is done on the floor and focusing on your abs and butt. Start on all fours with your arms straight. Lift your left arm and right leg pointing straight out. Hold for a count of three then put your arm and leg back down. Repeat with the opposite arm and leg, squeezing your abs and butt.
Don’t forget to check out all my videos on volleyball workout core and more available to members at volleyball1on1.com.
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