Hitting with power is crucial to get the edge in volleyball. And mentally, the feeling of spiking a ball can build your confidence. But to be able to consistently kill a ball, you must execute a volleyball training program. Volleyball training will provide you the strength and power behind your hit to make all the difference come game time.

Below are some areas to focus on with your volleyball training for hitting power.

Core – To bring hitting into your spikes, focus on building your core strength and power. This will help your overall functional training for speed and jumping.

Triceps – Strong triceps will help put that important extra energy to making your spikes fast and hard.

Shoulder – When working out your shoulders, concentrate on exercises that will encompass the full range of motion when rotating your shoulders. Try using exercises that utilize a power band or bungee cord. Gradually, build up your speed of each time.

Lats – Large lat muscles will provide the extra power that you need to kill the ball on your opponent’s side.

Wrist – The last contact with the ball uses your wrist. A volleyball drill to help strengthen your wrists is to stand straight up and snap your wrist back and forth as quick as you can. Focus on the speed of this drill to build your forearm muscles.

Now put it all of your volleyball training together… Start by arching your back and swing forward. Keep your body extended tall and snap your wrist to get that extra power in your hits.