Volleyball Exercises
Key Muscle Activation Techniques

The following volleyball exercises are great for the shoulders and back.

Back to Wall Flexion

The purpose of the back to wall flexion drill is to stretch shoulder internal rotation and increase range of motion.

First, start out with the back of your head, upper back and buttocks up against a wall. Your feet can be set comfortably out in front of you.

Next, raise one hand up overhead. Place the hand with the palm facing the wall. Elbow should be pointed straight out from the wall.

From this starting position, slowly slide your hand down the wall. Really focus on keeping the elbow pointed outward (not to the side).

Also, really focus on working to keep the arm as externally rotated as comfortably as you possibly can.

Be sure to hold the top position for a count of one-one-thousand, and then slowly return to the starting position. 

Also, be sure to not turn your palm inward. The better you can keep your palm on the wall, the more you should feel the stretch. 

It's also important to keep the chin tucked and head against the wall throughout the movement.

Volleyball Exercises - Push Up Plus

The purpose of the push up plus is to improve serratus anterior activation and strength.

First, start in a push-up position with the feet on the floor.

The chin should be tucked throughout the movement.

Begin by performing a normal push-up, leading with the chest versus the chin.

As you come up to the top, overemphasize the protraction of the scapulae.

This should elevate your torso a few more inches over the starting position.

It's important to not let the hips sag. Keep the core tight throughout. Also, don’t let the head protrude forward.

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Scapular Wall Slides

The purpose of the scapular wall slides is to improve activation and strength in the lower trapezius.

First, start out with the back of your head, upper back and buttocks up against a wall. Your feet can be set comfortably out in front of you.

Next, raise your hands up overhead with your hands as far back as they can comfortably go.

From this starting position, slowly slide your arms down the wall by pulling your shoulder blades down and puffing your chest out.

Really focus to work keeping the arms as externally rotated as possible. (if possible, external rotate the shoulder further than the photo shows on the right)

Be sure to hold the bottom position for a count of one-one-thousand, and then return to the starting position.

It's also important to keep the chin tucked and head against the wall throughout the movement.

You want to work through a full range of motion.

These volleyball exercises focus on activating key muscles involved in strengthening the shoulder for volleyball. I hope you get the most you can out of these training techniques.

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