Volleyball Core Workout
Strength Training for Volleyball

A volleyball core workout will help improve stability and balance for volleyball. Medicine ball exercises are good for increasing power and explosiveness for spiking and serving. Volleyball players need to explosively jump off the ground. Volleyball players need rotational power for spiking and serving.

Core exercises that involve shoulder rotation will benefit volleyball players.

Core exercises are also important for injury prevention. The stability and mobility that's achieved from core exercises can help volleyball players get stronger and increase body awareness that will help prevent injury. 

Core exercises focus on functional movements. These are movements that will transfer to sports and everyday life. 

Medicine Ball - Volleyball Core Workout

The following medicine ball exercises are great for volleyball players that want to be stronger and more explosive for spiking and blocking. 

Medicine Ball Chest Pass: Stand facing a wall or a partner. Hold a medicine ball with both hands at chest level. Step forward with one foot and forcefully pass the ball straight ahead, extending your arms fully. Catch the ball on the rebound or have your partner return it to you, and repeat for 10-12 reps. 

Medicine Ball Overhead Slam: Stand with your feet shoulder-width apart, holding a medicine ball with both hands overhead. Using a controlled and explosive motion, slam the ball forcefully into the ground in front of you, using your whole body to generate power. Catch the ball on the rebound and repeat for 10-12 reps. 

Medicine Ball Rotational Throws: Stand perpendicular to a wall or have a partner stand beside you. Hold a medicine ball with both hands at chest level and rotate your torso away from the wall or your partner, then forcefully rotate back towards it and release the ball, aiming for a target on the wall or your partner's hands. Catch the ball on the rebound or have your partner return it to you, and repeat for 10-12 reps on each side. 

Medicine Ball Russian Twists: Sit on the ground with your knees bent and hold a medicine ball with both hands. Lean back slightly while keeping your back straight, and lift your feet off the ground. Rotate your torso from side to side, touching the medicine ball to the ground on each side. Perform 12-15 reps on each side.

Resistance Bands - Volleyball Core Workout

Lateral Band Walks: Place a resistance band around your ankles or just above your knees. Stand with your feet shoulder-width apart and bend your knees slightly. Keeping your feet parallel, take small steps to the side, maintaining tension on the band throughout the movement. Perform 10-12 steps to one side, and then repeat in the opposite direction.

Band Resisted Squats: Stand with your feet shoulder-width apart and place a resistance band around your thighs, just above your knees. Lower into a squat position, keeping your knees aligned with your toes, and push against the resistance of the band as you stand back up. Perform 10-12 reps. 

Band Pull-Aparts: Hold a resistance band with your palms facing down and your hands shoulder-width apart. Stand with your feet hip-width apart and extend your arms straight in front of you at shoulder height. Keeping your arms straight, pull the band apart to the sides, squeezing your shoulder blades together. Slowly return to the starting position and repeat for 12-15 reps. 

Band Assisted Pull-Ups: Loop a resistance band around a pull-up bar and place one foot or knee in the band to assist your pull-up. Hang from the bar with your palms facing away from you and your hands shoulder-width apart. Pull your body up towards the bar, keeping your core engaged and your elbows close to your body. Lower yourself back down with control and repeat for 6-8 reps.

Band Hamstring Curls: Lie face down on a mat with a resistance band looped around your ankles. Bend your knees and flex your feet, so that the band is taut. Keeping your core engaged, lift your lower legs towards your glutes, squeezing your hamstrings at the top of the movement. Lower your legs back down with control and repeat for 12-15 reps.

Dumbbell - Volleyball Core Workout

Dumbbell Goblet Squats: Hold a dumbbell vertically by one end, with both hands cupping the head of the dumbbell, and stand with your feet shoulder-width apart. Lower into a squat position, keeping your chest up, back straight, and knees aligned with your toes. Push through your heels to stand back up. Perform 10-12 reps.

Dumbbell Renegade Rows: Start in a plank position with each hand gripping a dumbbell, shoulder-width apart. Keeping your core engaged and your body in a straight line, row one dumbbell up towards your ribcage, while maintaining a stable plank position. Lower the dumbbell back down and repeat with the other arm. Perform 8-10 reps on each arm. 

Dumbbell Step-Ups: Hold a dumbbell in each hand and stand facing a sturdy elevated surface, such as a bench or step. Step one foot onto the elevated surface and push through your heel to lift your body up onto the step. Step back down with control and repeat on the other side. Perform 10-12 reps on each leg. 

Dumbbell Overhead Press: Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent at 90 degrees. Press the dumbbells overhead, fully extending your arms, and then lower them back down to shoulder level with control. Perform 8-10 reps. 

Dumbbell Farmer's Carry: Hold a dumbbell in each hand at your sides and stand with your feet shoulder-width apart. Keeping your core engaged and your shoulders down, walk forward for a set distance (e.g., 20-30 meters) while maintaining a tall posture and controlled gait. Turn around and walk back to the starting point. Perform 2-3 sets. 

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