Your engage your core muscles every time you reach up to hit the volleyball, serve the ball or dive for the volleyball. Your core muscles include the muscles which stabilize your upper body. Your abdominal, back and shoulder muscles are part of your core.
A thorough, effective core exercise is the full body plank. Lay on your stomach on a hard surface. Rotate your ankles so your toes are in contact with the floor. Lift your upper body off the floor as though you are doing a push-up. Bend your elbows and rest your upper body on your forearms. Keep your hands palm down on the ground. Count to 10 slowly. Release by resting your body on the floor and repeat five times. Perform the full body plank while facing to the side in order to strengthen your side core muscles.
Upper Body Strengthening
You need strong shoulder, chest and arm muscles to be an effective volleyball player. Perform core strengthening five days a week, and alternate upper body with lower body strengthening on your strength training days. You can either use resistance tubing or dumbbells to work your upper body.
Hold the dumbbells or ends of the resistance tubing in each hand. Keep your elbows right by your side and lift your hands toward your shoulders to do a bicep curl. Repeat three sets of eight repetitions. Lay on a weight bench holding a dumbbell in each hand to do a chest press. Hold your hands up in the air with your palms facing your knees. Slowly bend your arms at the elbow and lower your hands until your elbows are slightly lower than your chest. Raise the dumbbells back up and repeat.
Lower Body Strengthening
The jumps and squats you perform during a volleyball match will become easier when you spend some concentrating training time on strengthening your lower body. Add lower body work to your volleyball workout routine.
Grab a Swiss stability ball to perform wall squats. Squats strengthen your upper leg and buttock muscles.
Face toward the room, holding the ball against a stury wall with your back. Center the ball between your upper shoulders and waist. Stand up straight. Keep your hands by your sides and bend your knees as though you are going to sit down on a bench or chair. As you bend your knees, the ball will roll along the wall with you. Stop bending when your upper and lower legs form a 90 degree angle. Another lower body strengtening exercise that will help your volleyball skills is walking lunges. Stand up straight, holding a dumbbell in each hand. Take long, slow steps forward, dropping your back knee until it is almost touching the floor. Keep your upper body straight as you push back up with your leg muscles. Repeat eight times.