Volleyball players have traditionally focused their strength program on the use of resistance training machines and free weights. Most of these exercises are single joint, bodybuilding type exercises that are not specific to the movements of volleyball. In addition to the lack of movement specificity, the exercises that are commonly performed on resistance machines do not focus on strengthening the core area. When a coach or player is designing a strength program, he or she must first identify the movements and muscles involved in volleyball and make them a priority of their program. 

One can see that when striking a volleyball the core produces rotational power.  Many of the muscles of the core are diagonal in nature (rhomboids, serratus anterior, external obliques, and internal obliques).  These muscles have the ability to work together as a unit and rotate very efficiently.   Hip and shoulder rotation is a key component of a volleyball strike, therefore it would make sense to train and strengthen these movements.   

 One of our favorite exercises to train this movement is the diagonal band chop.  This exercise works great when using a JC band.  The JC band is  a convienient piece of equipment that is affordable and very easy to use. 

 Currently, we are using these techniques to train Olivia Mesner and Taylor Kennedy, two high school volleyball players who are preparing for the Junior National tournament that is being held in Dallas in 2 weeks.  Good luck girls!!

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