The back one attack has one difference from it’s cousin the middle one. The set is behind the setter. For this adjustment Jeff presents this instructional video series to help middle blockers spike better.
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.
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.
Marcin demonstrates a video series on how to warm up dynamically before each volleyball match or practice.
Dynamic warm up before lifting increases a players strength and prevents injuries. Marcin presents a series of videos on excellent warm up exercises for volleyball lifting.