Merriam-Webster defines synergy as a "combined action or operation." Therefore, to set a volleyball using synergist muscles, you will need to engage the muscles that work together in producing this skill. The mechanics of a volleyball set are similar to those of an overhead shoulder press, which engages the anterior, lateral and posterior deltoid (shoulder) muscles, in addition to the triceps. Familiarize yourself with the muscles used in a shoulder press and apply force from these areas when setting a volleyball.
Learn Your Setting Muscles Through The Shoulder Press
Step 1
Grab two dumbbells that you can press over your head. If you are new to exercise, start with something light, like 5 lbs. each. If you are more familiar with your strength, choose a set of dumbbells that you can press at least 10 times consecutively.
Step 2
From a standing or seated position, hold the dumbbells over your shoulders with your palms facing out. To execute the shoulder press, push the dumbbells over your head. Follow an upside-down "U" trajectory by having the dumbbells meet up over head as your arms reach full extension. Complete your first repetition by lowering the weights through the same range of motion, coming back to the tops of your shoulders.
Step 3
Continue pressing the dumbbells overhead about 10 to 15 times. As your muscles start to fatigue, try to feel exactly where you are sensing the strain. The shoulders and the triceps, the muscles on the back of the upper arm, work in synergy to produce the shoulder press motion. These are the locations that you will probably feel heat and fatigue and represent the muscles you will use to set a volleyball.
Practice Setting Using Your Shoulders and Triceps in Synergy
Step 1
To practice setting, take your volleyball to a wall in the gymnasium. Alternatively, you could ask a partner to toss it to you.
Step 2
Throw the ball high against the wall and as it comes down be ready to set it. Raise your hands above your forehead with palms facing up and your elbows out to the side. This position is different from a shoulder press because your hands are over your head, not over your shoulders. Still, as you extend into the set, the muscle groups used will be the same.
Step 3
As the ball comes into your hands, catch it briefly with your fingers and fingertips. To set the ball, push it up and away from your forehead by pushing from the shoulders and extending through the elbows. To set the ball farther, as in setting outside hitters, focus on powerfully performing this action.
Things You'll Need
- Two dumbbells of equal weight
- Volleyball
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