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Category Archive: Volleyball

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[…]

One Arm Overhead Press – Kettle Bell

Exercise Purpose & Benefit This exercise improves core stability, shoulder, arm & grip strength. https://www.youtube.com/watch?v=Av1rMvvZMi8 Technique Cues: Keep eyes focused on object Grip bell hard Swing bell up into stable shoulder position by engaging lats Lower bell into stable shoulder position by engaging lats Slow, controlled movements Modifications: Start with[…][…]

Single Leg RDL

Exercise Purpose & Benefit: This exercise improves core stability & leg strength. https://www.youtube.com/watch?v=fTGmVNyVEM8 Technique Cues: Keep eyes focused on object Grip bell hard (engage lats) Hinge/bend at hip Spine long Thigh of balance leg (leg off ground) aligns parallel with upper body Don’t allow pelvis to turn (keep belly button[…][…]

Step Back Lunge

Exercise Purpose & Benefit This exercise improves core stability & leg strength. https://www.youtube.com/watch?v=vYWW2hZQ-Y8 Technique Cues: Keep eyes focused on object Grip bell hard Slow, controlled movements Modifications: Start with easier progressions Use lighter bells Modify depth (use more blocks) You are unauthorized to view this page.