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Other weight training exercises sutiable for volleyball players
Quick Checklist: Wrists | Triceps | Legs
For the wrists:
- Whilst sitting, a barbell is held just in front of the knees with the forearms resting on the thighs. The wrist is fully flexed downwards and then raised as far as possible upwards.
- A rope is tied to a 4.5 kg (10 lb) weight. The end of the rope is attached to a short bar or stick. The weight is wound up by turning the stick in the hands.
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For the triceps:
(These muscles situated at the back of the upper arm are used to extend the forearm in the smash and overhead serves).
- A barbell is held overhead with the arms straight. The upper arm (shoulder to elbow) is kept straight and the weight lowered behind the head and then raised to the vertical position.
- French-press——sitting on a bench with the back kept straight a dumbbell is held with both hands above the head. The dumb-bell is then lowered as far as possible
behind the head before being raised to the starting position again.
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For the legs:
- Halting high dead lift—the feet are placed under the bar, back kept straight and head erect, which is then pulled to waist height. The legs should be extended vigorously and
the arms contribute to the action by pulling upwards.
- Calf raises—with the bar resting across the shoulders the heels are raised as high as possible and then lowered. It is helpful if the lifter places a block of wood about 5 cm (2
in) high under his heels during this exercise.
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Building Cardiovascular & Muscular Endurance
