Arm strength for a volleyball player can be the difference between being an average player and a power hitter. Volleyball is a game of power, finesse and agility. By improving arm strength and power, you will diversify your skill set and take your game to the next level. This workout focuses on specific strength training that will improve full body power as it relates to arm strength.
Prerequisites
Essential to any workout is a warmup and time to focus on core stability. Before beginning your strength workout, plan on 15 to 20 minutes to warm up and work on your core. American College of Sports Medicine says a proper warmup will increase blood flow to the working muscles and stimulate the nervous system. Follow that with stretches specific to the shoulders, chest and back. Core stability should focus on the abs and the back as well as glutes and obliques. Use a stability ball to perform core work.
One-arm Snatch
This classic movement moves from an explosive dead-lift to an upright row to a shrug. Begin by maintaining posture with shoulder blades retracted and depressed and stability through the abdominal wall. Technique is crucial, so begin with a light dumbbell. Stand with your feet slightly wider than shoulder-width, toes pointed out slightly, looking toward the horizon, this ensures that the back remains in neutral position. Start with the dumbbell hanging toward the ground, between the legs, near your shins. Quickly initiate the movement from your legs as you pull the weight up your body like you're pulling on a tight suit. Flip the weight under and "catch" it under your chin. Finish the movement by driving the weight over head. Repeat with the weight in the other hand and do 10 repetitions on each side.
Incline Chest Press with Dumbbells
Lie on a weight bench with your feet straight and flat on the ground. Extend your arms above your head and position the dumbbells over the lower part of the shoulders, not your head. From the start position, draw your belly button inward toward your spine. Slowly lower your elbows out and down, maintaining wrist position over the elbows. Continue to lower the weight until your upper arms are level with the shoulders. Return to the start position by moving your arms back above your shoulders. This will create a triangular motion. Keep the dumbbells over the wrists throughout the entire exercise. Inhale your breath as you lower the weight and exhale as you push the weight away from your body. Maintain proper posture throughout the movement and keep the head resting on the bench.
Bent-over One-arm Row on Bench
Lower a bench to a flat position. Kneel with one knee and one hand on the bench and engage your core to maintain a neutral spine. Pick up a moderate-size weight with your outside hand. From the start position, draw your belly button inward toward your spine. Slowly pull the dumbbell up toward the ceiling, exhaling as you pull. Slowly return the dumbbell. Be careful not to release the shoulder at the bottom of the movement--keep it retracted and back. Repeat the movement sequence 15 times on each side for three sets. Do not generate movement from arms and or shoulders. The movement should originate from your core without having a rounded back.
Frequency and Progression
Perform the above exercises two to three days a week with a day of rest between sessions. The day of rest allows the muscles to rebuild and recover from the workout. After you have consistently done the program for four to five weeks, increase your weight. The Presidents Council on Physical Activity and Sport advocates progressing your workout to move beyond plateaus. Each time you increase the weight, focus on maintaining form to avoid injury. Strength training is a key component to improve your volleyball skills, but maintain your cardiovascular condition and flexibility so that you are a well-rounded athlete.
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