We know that volleyball is an interesting sport played by both men and women. Its success can be attributed also to the use of ideal workouts, diet and legal enhancement gear to build the much-needed strength and endurance. When it comes to steroid use cycles, consider going for Thérapie Produits Post-Cycle Et Ancillaires as they are the best. When it comes to workouts, which are the most crucial, the list below provides the best you can do when in the exercise room.
OVERHEAD PRESS WITH SIDEWAYS TWIST
While sitting on your buttocks, raise the upper body and the legs so that the body forms a V. Then, hold something big in your hands like a plate, and swing it sideways and up. Do 20 reps for 3 sets making sure that each side gets an equal number. It is best for the core, lower and upper body strength building.
ONE LEG RDL
The Romanian deadlift is known to be one of the best exercises for strength building for athletes in volleyball and races. It helps the glutes and hamstrings as well as improves balance and jumping ability for players. Stand on one leg, and swing the other backward as you bend the body forward and lift the deadlift. Do a 20 rep cycle on one leg before moving to the other.
DUMBBELL PULLOVER
The athlete needs to lie on the bench as she or he performs this workout. It is also one of the best for the core strength as well as upper body strength. Run the dumbbell over your head, past your head and down as far as the hands can go. Then, pull over to the starting point, which is above the chest. Do 10 reps in each of the 3 sets.
DUMBBELL SNATCH
If you understand how crucial a jump is in volleyball, then this must appear on your list. You can either snatch two dumbbells, one in each hand, or just one at a time. As a rule of thumb, you must form a jump while snatching the dumbbell and complete at least 10 on each side.
DUMBBELL SQUATS
We all know the importance of squats for a volleyballer. Lower body strength is crucial, and this is the best workout to achieve that. Squat while holding a dumbbell or a plate high up, and move up and down. To make it more interesting, you can combine them with a simple press to avoid holding the dumbbell in one position for long.
BICEPS AND OVERHEAD PRESS
Exercising the biceps while using a dumbbell on each side gives you enough strength to hit the ball during the game. To make it more interesting, let it extend to an overhead press. Make sure that you stand in the right position with your legs slightly apart for stability. Do this for about 8 to 10 reps in each of the 3 sets.
With the above workouts, your whole body is well taken care of in preparation for the match. Make sure that you are consistent in reps and sets for better coordination of strength building across the whole body.