Volleyball players need a strong core, not only for posture, but to keep control of the ball while passing. The main focus of core exercises for volleyball players should be to improve stability. Planks, bridges, and oblique exercises will be especially useful to a volleyball player, and are implemented heavily in our strength training program.

While Box Jumping is an exercise trend, tucking your knees into your chest while you jump onto a massive box doesn’t do anything to improve your vertical, and instead can increase your risk of injuries. Instead, it’s best to focus on dynamic lower body exercises, such as squat jumps, and exercises to improve your hip and leg strength, such as deadlifts and kettlebell swings.

While the use of free weights without proper training and supervision can be dangerous, they offer a much more well-rounded training than using machines. While exercise machines don’t have the same risk as free weights, they focus on isolated muscles. Using free weights allow for players to train multiple muscle systems at a time.