Volleyball

Volleyball (jump & spike)

Repeated maximal vertical jumps and overhead hitting: explosive legs, a strong core to link them, and a durable hitting shoulder.

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Volleyball player at the top of a spike jump, hitting arm cocked

Muscles worked

Neck (Front)Upper traps (Front)Front delts — 35% importance (Front)Side delts (Front)Chest — 40% importance (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — 60% importance (Front)Obliques — 55% importance (Front)Hip flexors (Front)Quads — 100% importance (Front)Adductors (Front)Shins (tibialis) (Front)Calves — 80% importance (Front)Outer shins (peroneals) — 50% importance (Front)Feet (arch & toes) — 35% importance (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — 45% importance (Back)Side delts (Back)Rotator cuff — 75% importance (Back)Lats — 55% importance (Back)Lower back (erectors) (Back)Triceps — 35% importance (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — 90% importance (Back)Hamstrings — 55% importance (Back)Adductors (Back)Calves — 80% importance (Back)
FrontBack
  • Quads
  • Glutes
  • Calves
  • Rotator cuff
  • Abs
  • Hamstrings
  • Lats
  • Obliques

The movement, phase by phase

  1. Approach & jump

    Penultimate step and triple extension — quads, glutes, calves.

    • Jump / plyometric
    • Squat
    • Ankle push-off (plantar flexion)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings — primary (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

  2. Arm swing & spike

    Trunk flexion/rotation plus shoulder internal rotation and lat pull-down.

    • Straight-arm pull (shoulder extension)
    • Trunk flexion
    • Shoulder rotation
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest — primary (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques — primary (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats — primary (Back)Lower back (erectors) (Back)Triceps — primary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  3. Landing & deceleration

    Quads and glutes absorb; rotator cuff decelerates the arm.

    • Squat
    • Single-leg / lunge
    • Shoulder rotation
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts — primary (Back)Side delts (Back)Rotator cuff — primary (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Learn to land softly before jumping more.
  • External rotation work for the hitting arm.

Mobility to pair with it

  • Ankle dorsiflexion
  • Overhead shoulder mobility
  • Hip flexor stretch