The outside hitters are one of the most important players of any Volleyball team. They are also known as left side players because they predominantly play from the left-hand side of the court and help in blocking the opponent’s attempts or hit the spikes with a smash to the other side of the court.
Top Volleyball Workouts for Outside Hitters
Since the outside hitters have to make a number of swings throughout the game, it is of paramount importance that they have to be the fittest players on the team roster. Besides owning a skill set rivaled to none, they always have to be on their peak fitness. Some of the best workout and drills which can help improve the fitness and form of the outside hitters are mentioned below:
The first exercise you can do involves building explosive strengths in your legs and hips by performing a number of plyometric exercises. Try to run few ladder drills to build leg strength and foot quickness. Use rope jumps to develop springs in your leg. Also do frog jumps, squat jumps, box jumps, rubber-band jumps, single leg puss-off, and vertical jumps. These help to improve their leaping ability.
Perform resistance training to increase your body strength. Try to perform a number of arms, shoulder, leg, and core exercises as a part of your training regime. Make sure you include bench press, dumbbell shoulder presses, leg raises, abdominal crunches, and heel raise in your training program.
The next exercise is the Four-Step approach. First, step outside on your right foot and approach to the net. Plant the third foot on the ground and with your fourth step take a leap to have a swing at the spiked ball. Besides the four step approach, also try to practice the three-step approach. The left-right-left combination can be used to hit quickfire shots.
Always try to make sure that your core is up to the full maximum strength it can hold. The core provides your upper body with the maximum energy during your arm swing. To increase your core strength, try to include your training regime with a number of crunching exercises and abdominal press. Some of the workouts you must try are single-leg abdominal press, abdominal crunches, upper body bridges, segmental rotations, modified plank exercises, and superman exercises. Try to complete at least 4-5 sets of each exercise per day in your schedule.
Another important body part to target at is your upper body. It includes a variety of body parts including your shoulders, chest, biceps, and triceps. The greater the strength in your upper body, the faster you will be able to swing your arms. Heavier arms tend to generate more power in your arms swings while generating a spike hit. Make sure you go through dumbbell press exercises each day for bulkier arms. Lateral dumbbell raise and single-arm medicine ball push-up also go a long way in increasing your arm strength.
Now that you know the best volleyball workouts which can help you maintain your body for the sport, all you need is to get one of the best men’s volleyball shoes to provide proper comfort for your feet and enjoy the sport.