Volleyball

Volleyball, like basketball, exercises many different muscle groups because you move your body in so many different ways. The sport demands balance and agility, the ability to jumpstart your energy reserves when needed, and the lung capacity to keep going. But those are just the requirements to play seriously; to be a good volleyball player, you need strength, power, speed, and physical fitness along with the balance and coordination.

Injuries often occur to your hands, fingers, and wrists from contact with the ball. Because you jump so often, you're at risk of ankle injuries from landing unevenly from aerial positions. The exercises in Table 16-5 are designed to strengthen your ankles and the core muscles of your trunk to give you better balance and coordination.

Warm-up exercises (see Chapter 6): Big Shoulder Release, Backward Shoulder Roll, Forward Shoulder Roll, Side Bender, Wrist Rotator, Hip Twister, Quad Stretcher, All-Out Hamstring Stretcher

Table 16-5

A Volleyballer's Workout

Chapter Exercise

Notes

7 The Mountain

Opens up your chest, back, and spine;

increases your shoulders' and arms' range of

motion; enhances balance, coordination, and

stability

7 Heaven and Earth

Stretches and lengthens your back, sides,

arms, and legs

7 The Rag Doll

Releases tension in your head, neck, shoul

ders, and back; conditions your abdominal

muscles, back, and legs

7 The Airplane

Strengthens and conditions your legs, back,

and arms; enhances balance and stability

7 The Warrior II

Strengthens and conditions your legs, the

core muscles of your trunk, your torso, shoul

ders, and arms

7 The Camel

Opens up your chest; strengthens your shoul

ders, arms, and legs; brings flexibility to your

shoulders

7 The Dog

Offers total-body strengthening and

conditioning

Chapter

Exercise

Notes

7

The Frog

Stretches your groin, hips, and pelvic girdle; stretches and strengthens your legs

8

The Chair

Strengthens and conditions your legs, buttocks, hips, back, shoulders, and arms

8

The Skater

Strengthens and conditions your hips, buttocks, abdomen, back, and legs

8

The Crow

Stretches and strengthens your inner thighs, pelvic girdle, legs, buttocks, upper torso, and arms; tones and conditions your abdomen and core

8

The Runner

Strengthens and tones your legs, buttocks, back, shoulders, and arms; enhances balance and coordination

8

The Rise and Shine

Enhances balance, coordination, and overall body tone and flexibility

9

The Pigeon

Stretches your legs, groin, inner thighs, hips, and pelvic girdle; tones your arms and biceps

10

The Lightning Bolt

Builds strength and brings flexibility to your legs, buttocks, hips, back, and shoulders

10

The Half Moon

Offers balance, stability, and strength for your entire body

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Dolphin

Strengthens and conditions your upper torso, arms, abdomen, back, and legs; stretches your back and legs

11

The Horse

Strengthens and tones your abdomen, arms, back, buttocks, and legs

11

The Tree

Strengthens your legs, core, trunk, upper torso, and arms; develops balance, coordination, and stability

11

The Dancer

Helps stretch your quads, back, and shoulder girdle; enhances balance and stability

Table 16-5 (continued)

Chapter

Exercise

Notes

11

The Eagle

Strengthens your core, legs, buttocks, abdomen, back, shoulders, and arms; develops balance, coordination, focus, and concentration

12

The Cow to Cat

Stretches and tones your back and spine; conditions your abdomen, legs, and buttocks

12

The Flying Locust

Strengthens and tones the front and back of your body; strengthens your shoulders, arms, chest, legs, and buttocks

12

The Locust

Strengthens your shoulders, chest, arms, legs, buttocks, and abdominal muscles

12

The Staff

Strengthens your shoulders, chest, arms, legs, buttocks, and abdominal muscles

12

The Burning Boat

Strengthens your core abdominal muscles; builds endurance

12

The Archer

Strengthens your core muscles; stretches and tones your back and legs

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