How to Hit a Volleyball Harder in 2 Steps

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How to Hit A Volleyball Harder in 2 easy steps. Featuring commentary from former University of Colorado Head Volleyball Coach Liz Kritzka
Core exercises and workouts for Volleyball.

Transcript

how to increase hitting velocity in two simple steps look at how much they're
hitting velocity improved after these following athletes learned how to engage
their core and rotate their entire body while hitting I just want you to hit three or
four balls into the net like you normally do go for it
Assistance training
before when you were just starting alot of you were standing there just throwing your are at it ok?
You can hit the ball that way, you can hit it hard that way.
if you want to hit harder we want you to learn more of the muscles of your body
use your legs, step and turn your hips, youre using you legs and your hip muscles
when your shoulder turns, youre using your core muscles, your arm muscles and your back muscles and your chest, youre using your whole body.
it should feel much more athletic to you and you should be able to hit the ball alot harder
step turn your hips turn that dot as fast as you can towards nicole hit the ball
straight ahead
the band attached to the powercore 360 hip trainer
helps the athlete shift her way into ball and then pulls and turns the back hip through the swing while she hits
this teaches each athlete the feel of proper sequenced body or hitting motion as they build the correct muscle memory
resistance training
now the band is resisting your hip instead of helping it through. Youre going do the same thing
take that dot on your hip turn as fast as you can over there and hold your finish.
the band is now attached to the powercore 360 hip trainer, the athlete has to engage the correct
muscles of her legs and hips as she performs the hitting motion, short-term performing this hitting motion for a
few minutes engages or turns on the specific hitting muscles of the legs and hips and immediately increases hip power and
hitting velocity. long- term training two to three times per week will strengthen these
specific hitting muscles and will add increasing levels of hip strength and arm speed and ball velocity.
so you felt what its like we saw the numbers go up on everybody right by
By stepping and turning your hips and then actually making the muscles , activating the muscles around your hips and pelvis using the resistance
your velocity went up, how hard you were hitting the ball went up
that was right now, we didnt make you any stronger, all we did was
turn on the muscles that you have the strength in right now. What do you suppose
would happen if couple two or three times a week you actually strengthen
those muscles
well when you put the band I like it did you actually work on that if you do
three or four sets, five reps like you did and did two or three times a week those muscles
will get stronger. That's the next part of it is make those muscles stronger so
it turns your body faster cuz you felt what it's like when the hips turned faster
what happen
your arm came through faster that's how you got more arm speed, more velocity
So as a collegiate coach tell us what you've seen
what I saw was a really quick way for athletes
to learn how to use their bodies as coaches we try to break things down so
much a lot of times it depends on how well explained, how many reps they take this very
natural way for them to see immediate results
they start figuring out their bodies and how to use them within an hour session here and I
could see players of all ages all skill levels of physical ability to be able to
figure out how to use the different components of her body in a much better ways
Specifically for volleyball and the number show it as a coach and watching this thinking wow this saves a lot
of hours of frustration for the athletes and you get result based performance
average increase ranged anywhere from 13 to 16 mph which is pretty remarkable
with each step increase in every athlete is consistent across the board

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