For you volleyball players that are serious about beating up on the competition and want to take your game to a whole new level then kettlebell training for volleyball is right up your alley! For the following 2 drills all you will need is a couple of relatively heavy bells of equal weight. Apply the following 2 kettlebell drills to your personal program for optimal performance and an increase in your vertical jump!
1. Dual Kettlebell Man Makers: For this drill you will simply start by standing with your feet slightly wider than shoulder width apart. Make sure you perform this on flat ground. This is an awesome drill for the volleyball player to perform to help with digs and getting on and off of the ground as fast as possible! Begin by setting the bells between your feet. From here simply clean the bells to your chest. Next, when you lower the kettlebells back to the ground simply place them about shoulder width apart and perform a burpee while still holding the handles of the kettlebells. Perform the burpee off of the kettlebells, keep a grip on them, and stand up to clean them back to your chest. Repeat the process for every following rep.
2. Kettlebell Renegade Rows: For this kettlebell workout routine simply get back into the push-up position holding on to the handles of the kettlebells. From here make sure that you have a stable base with your feet holding them about shoulder width apart. Next, perform a push-up off of the kettlebells and when you ascend to the top of the push-up simply row a kettlebell to your rib cage. Lower back to the ground to perform another push-up and then row the kettlebell on the opposite side. Each side counts as a single repetition. Perform 5 of these on each side to start. This is a great kettlebell exercise for your abs and core. Give it a try!
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