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| *SportsComet>>>Volleyball |
How do I get more power in my spikes? |
I have played volleyball for a year and this year I made outside hitter for varsity. I am wondering what weight lifts and other exercises I can do to make my spikes more powerful...I can get them over but I can't seem to slam them down. Increasing your arm strength is one answer. But your technique is much more important. Work on your footwork so that you never have to think about your feet while you are watching the ball. Mark off your starting and ending spots and do several hundred approaches without a ball. Every day. You need to make sure your contact point is in front of your right shoulder and at full extension of your arm. (If you are right handed.) Take a ball and hit it against the wall over and over. Do NOT do this drill like most people. They hit every ball no matter how high or how low it is, just to keep the ball moving. That teaches you to hit the ball wrong. If the ball is too low, catch it and re-toss it. You want every contact in front of your right shoulder and at full extension of your arm. keep getting stonger. also you can use quicker movements and get better at jumping. to work out your arms shoulders and pecs, try doing some bench presses, push ups, bicep curls, tricep extensions, kick backs, rows. you need to work out your legs too to get a higher jump....lunges, calf raises, jump rope. and work your abs too....crunches, push ups, bicylces. BUT since your problem is getting the ball to slam down just make sure you snap your wrist everytime you hit and follow through with your swing. Always hit the ball at its peak....the highest you can reach. and always do the approach played for 2 year..... try googleing more work outs If you play tennis, smash the ball,like you would for a overhand serve, and if you don't , just let some one set and you can keep spiking it until you think you're good enough. and if you need help, ask your team captain or the coach. get a medicine ball at a comfortable weight n toss it this will help you inprove your strenght and indorce or you can weight train by makin your reps fast berst It is not necessarily strength that you need. Yes, strength is a very important factor, but form is always key. Really try to work on your form and "snap your wrist" and "come down on the ball". Also, you may just be going a little too early for the ball and aren't coming down on it. Try different forms and techniques. Everyone has different ways of hitting and you may just need to find yours! |
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