The basic skills in volleyball game are serving, blocking, passing, setting, hitting, blocking and digging and these fulfilled by vertical jumps, speed, agility, and overall explosive power. These skills in turn require strong muscle fibers, greater flexibility, mobility and power in the execution of the above skills.
Volleyball players are required to strengthen their lower back, shoulders, legs, and knees and to have greater range of motion.
Those who can jump higher with full body control are better able to hit the ball to a selected spot and compete successfully. Almost every muscle of the body is used for hitting the ball and for this, the upper body strength is also required and therefore, if the upper body strength is not developed, they can be prone to shoulder injuries because of repeated uses. Therefore, developing strength in the abdominal, back and shoulder muscles is necessary to prevent injuries.
The following suksham vyayama are very helpful for developing muscles of the shoulders and lower limbs:
- Skandha tatha bahu mula sakti vikasaka
- Bhuja bandha - sakti vikasaka
- Kaphoni sakti vikasaka
- Bhuja balli sakti vikasaka
- Purna bhuja sakti vikasaka
- Kati sakti vikasaka
- Jangha sakti vikasaka
- Pindali sakti vikasaka
For jumping and overall flexibility, and range of motion, concentration in playing the game, the following sthula-vyayama are very useful:
- Rekhagati
- Hrd gati
- Utkurdana
- Urdhava-gati
- Sarvanga-pusti
For developing the strong back, you can practice the following postures:
- Shalabhasana
- Dhanursana or Shalabhasana
- Chakrasana
- Bhujangasana
- followed by Katichakrasana (for spinal flexibility)
You should also practice Autogenic training for better performance in this sports with proper autosuggestion and anchoring.
If you find any term not able to understand, you can write here so that I can explain each element described above.
