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Category Archive: Volleyball

How to Hit Home Runs, Crush a Ball or Throw Your Hardest

Try or Swing Your Hardest? Ever tried to put a little more power in your swing to hit a home run, hit a ball harder, further or throw faster? Most athletes find it doesn’t work out very well. It really doesn’t matter the sport. Anytime you try to swing or[…]

How Professional Volleyball Players Hit With Great Power

How to Hit Hard with Effortless Power™ Increasing Arm Speed Most everyone in the volleyball world understands that to hit harder you need to increase arm speed. There’s two general ways often taught and seen in volleyball for how athletes are instructed to hit harder: Swing the arm harder, faster[…]

Volleyball Power Hitting Arm Swing After Back Injury

Teaching a “Rotational” Power Hitting Arm Swing After Back Injury Background The Athlete’s Recent Injury This 14 year old volleyball player had fractured two vertebrae in her lower back from arching her back while hitting (over the past few years of playing). The objective of our training session was to[…]

How Hip and Shoulder Separation Improve Rotational Hitting and Throwing Performance

Improving performance in rotational sports, such as hitting and throwing, demands effective use of specific core muscles. Effective use of these muscles can automatically increase body torque, bat or arm speed, and power. Ineffective use impedes attaining these desired goals. Rotational power increases with improved hip and shoulder separation. An[…]

Volleyball Holiday Conditioning Program

General Instructions: Perform each exercise every other day Warm-up for 5-10 minutes BEFORE performing exercises Stop and discontinue if you experience pain or injury Read the instructions carefully & follow them Perform all movements slow unless otherwise instructed   Exercises: Seated Torso Turns Instructions: Perform 10 SLOW repetitions per set[…]

Do Planks Improve Performance?

Planks Improve Spine Stability & Health When planks are performed correctly, they are a great exercise for general spine health for both athletes and non-athletes. They may not improve your hitting, throwing, swinging, kicking or punching velocity, but they do help re-align the spine, pelvis and shoulders in their natural[…]

Shoulder Anatomy for the Volleyball Arm Swing

Generate Arm Swing Results Your Body Can Tolerate Volleyball arm swing training should generate long-lasting competitive improvement. However, proper understanding of anatomy and movement is needed in order to achieve results that are progressive and longstanding. Unfortunately, lack of understanding often leads to training that causes injury, regardless if that[…]

Assisted Squat

Exercise Purpose & Benefit This exercise improves core stability, leg, shoulder & back strength. https://www.youtube.com/watch?v=e-AtuYWhg2k Technique Cues: Feet wide, toes out slightly Knees over feet Hands at chest level Grip object hard to engage lats/shoulder muscles Long spine Try to lower hips below knees You are unauthorized to view this[…]

Dead Start Push Up

Exercise Purpose & Benefit: This exercise improves core stability, shoulder & arm strength. https://www.youtube.com/watch?v=J7xnVLePZOk Technique Cues: Start in down position Long spine Shoulders down & back before lift and throughout movement Don’t allow lower back to sag! Modifications: Start with easier progressions (on knees) You are unauthorized to view this[…]

Kettle Bell Squats – 2 Hands

Exercise Purpose & Benefit: This exercise improves core stability, shoulder, arm & grip strength. https://www.youtube.com/watch?v=qCxOC_hcoXM Technique Cues: Keep eyes focused on object Grip bell hard Long spine Try to lower hips below knees Push ground down to stand up Modifications: Start with easier progressions (elevate on blocks) Use lighter bells[…]