Core strength is essential for volleyball players. Here are three safe core exercises that will make your players more powerful and help prevent injuries.
In the clip below Reid Hall, a volleyball specific strength and conditioning coach, demonstrates three variation of the pallof press. These are very safe yet extremely effective exercises for strengthening the core as they work all muscles of the core.
To do a level 1 pallof press wrap a band around a pole. Holding the band with two hands and step out far enough to feel some tension. Standing with the pole to your side, squeeze your glutes and abs. With the band in your hand, pres forward from chest height. Do 12-15 slow repetitions and then repeat facing the other direction. This core exercise can be made more difficult by simply stepping further from the pole.
A level 2 pallof press would be executed in the same fashion, with one exception. In this variation, your athletes will step away from the pole and then sink into a squat position before pressing their arms forward. Again do 12-15 slow reps facing each direction.
A level 3 pallof press requires the athlete to begin in a lunge position(split stance). Holding the band in both hands and with the outside leg forward, the athlete will press forward slowly for 12-15 reps. the drill should be repeated facing the other direction. When doing this variation the athlete should be careful not to let the knee of the front foot move too far forward ( not past the toes).
These are three core exercises that work all muscles of the core and work to improve the athletes ability to stabilize. They are effective and do not put stress on the lower back/ spine like more traditional core exercises like sit-ups and crunches.
For more volleyball conditioning ideas check out Reids-workouts.
The YouTube video below has audio, so please make sure that your sound is turned up and that you have access to the site. Note that some schools block access to YouTube