On the volleyball court, you never stand still. You're always moving in different directions to get to balls. So if you're not strengthening the muscles that help you flow around the court, you might find yourself sitting still on the bench.
According to Gibb Duval, Xplosive Edge co-director of athletic performance, exercises that help you move explosively on different planes greatly benefit volleyball players. "Whenever we're training an athlete," he says, "it's very important that we get multiple joints moving at one time. One lift that we like to do for multiple joints would be the deadlift."
• Grip bar just outside athletic stance
• Assume deadlift position with back locked flat, shoulders up and abs and chest flexed
• Raise up into standing position by extending hips and knees while keeping back flat and chest up
• Lower bar to floor through same motion
Coaching Points: Keep toes pointed straight ahead and feet slightly wider than shoulder-width apart // Keep head and chest up while locking elbows out // Maintain a straight back while keeping shoulder blades back // Keep bar tight to body throughout movement
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