Isometric exercises for volleyball are designed to help you improve your jumping abilities as well as other attributes that directly pertain to your volleyball playing ability. According to volleyball coach Dennis Jackson, it often is necessary for players to strengthen smaller muscles in isolation, especially if they are performing a repeated motion in the sport. As a result, servers and hitters who often perform an overhead motion must keep their shoulder muscles strong throughout the season.
Side Bridge
This isometric exercise strengthens your core muscles as well as your shoulder and arm muscles. Lie down on your right side with your legs extended. Prop yourself up onto your right forearm with your left hand on your left hip. Hold your body at a 30 degree angle for 10 to 30 seconds, depending on your overall body strength. Relax and then repeat the exercise two to three times, alternating between propping yourself on your right forearm and left forearm.
Calf Raises
Isometric calf raises will help strengthen your calf muscles, indirectly helping you improve your jumping ability during a volleyball game. Stand up straight with a chair in front of you. Place your left foot on the back of your right calf muscle and lift up onto the toes of your right foot. Hold this position for a count of 10 to 30 seconds, placing both hands on the back of the chair for balance. Perform the exercise on the left leg as well.
Isometric Squats
This isometric exercise will strengthen your quadriceps and lower back muscles. Lean back against a wall with your back straight and arms at your sides. From this position, lower yourself down until your quadriceps are parallel with the ground. With your feet flat on the floor, hold this position for 30 seconds, making sure that you have created a 90 degree angle with your upper and lower legs for the duration of the exercise. Repeat until fatigued.
Hip Abductions
Isometric hip abductions are designed to strengthen your hips, improving your jumping and scoring power in volleyball. Stand to the right side of a chair with your left hand on the back of the chair for balance. From here, extend your right leg out and away from your body, moving up until you cannot raise it any further. Hold this for a count of 20 seconds before slowly bringing your leg back down. Repeat using your other leg.
References
- Sport Fitness Advisor: Isometric Exercises for Static Strength Training
- Vertical Jumping: Isometrics and Vertical Jump Training; Jack Woodrup
- Strength and Power For Volleyball: Workout For Volleyball, Strength Training and Designing Programs; Dennis Jackson
- MayoClinic.com: Isometric Exercises; Edward R. Laskowski; December 1, 2009
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