Dominate the Net – The 2 Best Strength and Conditioning Drills For Volleyball Today!

Strength and conditioning exercises for volleyball should focus in on achieving explosiveness and power, period! If you have explosiveness and power you can attack the net and dominate your competition game after game. The speed and power that I am talking about can achieved through kettlebell training! Take a look at the following 2 kettlebell exercises that I have included here to transform your volleyball game forever!

1. Dual Kettlebell Jerks: For this particular lift you will need a pair of moderately heavy kettlebells of equal weight. Place the bells on the ground between your feet. From here properly squat down to pick the bells up by performing a kettlebell clean lift. Make sure to securely rack the bells at your chest. From here simply perform a quick and powerful hip pop (or hip snap) to assist you in creating some momentum to push press (or jerk) both bells above your head. As you get the bells above your head make sure to lock your shoulders and elbows into place. Lower the bells back to the rack position and repeat the process for each following repetition.

2. Dual Kettlebell Squat Jumps: For this drill you will also need plenty of flat space, a pair of bells, and sufficient overhead clearance. This volleyball strength and conditioning drill is a MUST for you to be successful in obtaining that explosiveness that I was talking about earlier. To begin, simply place each kettlebell on the floor beside each of your ankles. Make sure that you are standing with your feet at about a shoulder width distance. From here simply squat down to grab the kettlebells and pick them up to hold them by your sides. From here simply flex at both your hips and knees bringing your body into a squat position. As soon as you reach the descent of the squat then explosively extend at both your hips and knees with enough force to elevate your body off of the ground. As you land make sure to do so heel to toe with your ankles dorsiflexed (not pointing your toes). Once you land immediately transition into the following squat jump. To dominate your competition you have got to included kettlebells into your training program. Remember that anyone can train hard, but only champions train smart my friend!