Volleyball Building Blocks: Power Circuit
BridgeAthletic's Building Block Series is a set of 5 exercises that can be performed by volleyball players of all levels with limited equipment needed. Coaches can incorporate this volleyball-specific power circuit into programs in between drills.
Volleyball Power Circuit
1. Up and Out Jacks
Movement: This exercise is an alternative to regular jumping jacks and works on coordination and timing, and will get more challenging as the circuit progresses. Athletes should keep their palms down throughout the entire drill.
BridgeAthletic tip: Grab partner to help keep a consistent rhythm.
2. Partner Clap Pushups
Level: Intermediate to Advanced
Movement: This exercise is designed for athletes to compete against each other. Athletes will start in the pushup position facing each other, move together, then clap opposite hands at the top of the movement. Beginners can perform this movement from a kneeling pushup position.
BridgeAthletic tip: Focus on a tight and braced mid-section, as well as a flat lower-back throughout the movement. This drill will help build core power for stronger plays at the net.
3. MB Throwdown
Movement: This exercise is used to build power, endurance, and strength during the final set. Athletes should focus on a tight core throughout the whole exercise. The first part of the motion is to extend the medball above the athlete's head, then release the ball downwards as quick as possible.
BridgeAthletic tip: Emphasize the body's fullest extension before the throwdown, and work with the medball's counter-bounce to create a faster tempo.
4. MB Standing Side Throws
Movement: Throw the medball against a wall or to the same partner from earlier in the circuit. Athletes must focus on having a quick torque to lead their hips in the movement. Try to avoid long, drawn out rotational movements as these will translate to slow rotational hip tempo for hitting.
BridgeAthletic tip: Players should keep their elbows locked and to the side with each throw to emphasize trunk rotation and minimize the arm throw.
5. Continuous Jackknives
Level: Intermediate to Advanced
Movement: The player's main focus for this movement is to keep their lower-back pressed into the ground throughout the entire movement. This exercise is a great “finisher” at the end of each round or at the end of the circuit.
BridgeAthletic tip: Athletes should press their belly buttons into the ground throughout the allocated time per set, while keeping their neck and shoulders relaxed and tension-free.
Focusing on maintaining proper form throughout this whole-body circuit will elicit the endurance effect and improve players' power in a long set. For a chance to win BridgeAthletic swag, send in and post your team's power circuit to social media by tagging @bridgeathletic and using the hashtag #BridgeBuilt. To get more personalized training programs, visit our volleyball-specific website.
About the Author
At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.