Increasing wrist strength and flexibility helps a volleyball player generate power for hitting and setting up the ball. Developing lower body explosiveness can aid play around the net and improving wrist strength increases ball-handling skills and also reduces the risk of injury.
Since wrist-strengthening movements involve smaller muscle groups these exercises should be performed near the end of resistance-training workouts. Progress from larger to smaller muscle groups to ensure smaller stabilizing muscles remain supportive during compound movements. You can use a calibrated hand dynamometer to assess grip strength gains during pre-season and post-season testing.
Medicine Ball Set
The medicine ball set exercise can increase wrist flexibility in volleyball players. Perform the exercise twice a week in the off-season to add more velocity to your kills and sets. Hold a one kilogram medicine ball in your hands while maintaining an athletic stance. Set the medicine ball up by cocking your wrists, catch it and cock your wrists again. Perform the next repetition. Do three sets of 10 repetitions. Drew Kramer, strength and conditioning coach for the University of Purdue, notes one possible variation is to sit on the ground and have a partner drop the medicine ball to you. Releasing the ball from different heights creates greater resistance and increases your flexibility and strength.
Straight Bar Bench Wrist Curls
Kneel with your forearms resting on a bench and palms facing upward. Keep your elbows on the bench and allow gravity to pull your wrists toward the floor. Curl the bar as far as possible toward the floor then curl the bar back toward your body. Return to the starting position. Do one set of 15 repetitions twice per week.
Dumbbell Hammer Curls
Hammer curls add strength to the wrist and forearm area. Grasp a set of dumbbells with palms facing the body. Keep your arms at your sides and slowly bend your elbows, pulling the weight to shoulder height. Return the weight to the starting position.
Standing Wrist Roll
While grasping a wrist-roller, hold your arms at shoulder height in front of the body and lock the elbows. Keep your arms parallel to the floor and palms facing the floor. Extend the left and right wrists alternately until the weight reaches the dowel. Gradually lower the weight to the starting position.