Any smart volleyball player should know that to have a successful strength and conditioning program they must include kettlebell swings and plyometrics to be hugely successful. By now you may be familiar with the ancient kettlebell and know that this single strength and conditioning device can be harnessed to help you forge the greatest athletic body to ever walk the planet. When you couple this with plyometrics you certainly have a formula for success! Check out the following 2 exercises you can do with each to “spike” your game!
1. Kettlebell Swings: There are many variations of this particular kettlebell exercise, but for the sake of this article I am going to talk about the double arm kettlebell swing. To perform this lift you will have to have the availability of a single moderately heavy kettlebell. Set the bell between your legs and squat to pick it up. Next, you will need to perform a technique known as the hip snap. This is where you will constantly and fluently have to flex and extend at both your hips and knees in order to create the necessary momentum to swing the iron ball up to chest level. This drill is great for developing core strength, hip power, and helping you to increase your vertical jump.
2. Squat Jumps: This drill can also be done a few different ways, but I am going to talk about the basic. Stand with your feet about shoulder width apart in length on a flat surface. Next, flex at both your hips and knees sitting your rear back. As you descend while flexing your hips and knees make sure that you initiate a counter-movement with your arms swinging them back as your rear goes back. Once you reach the bottom of your descent immediately and explosively fire your hips and knees fully extending them and jumping off of the ground.
Make sure the arms come with you and end up reaching for the sky above your head. As you land do so heel to toe and immediately transition into the next squat jump! Do every jump in rapid succession until you are finished with the set. This is one of the top plyometric exercises for volleyball players! If you haven’t included kettlebell training into your volleyball game then you are missing out my friend. Remember that anyone can train hard, but only the champions train smart!
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