How to Add Power to Your Serve While Staying Quick

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Here’s what we got for you in today’s edition:

• Unlock powerful volleyball serves with targeted strength training without compromising speed.

• Discover exercises to boost upper body power and prevent injuries in volleyball.

• Focus on key muscle groups to enhance your game and dominate the court.

IN OUR MAILBOX

Welcome to 'In Our Inbox' where we tackle your burning questions on athletic performance. Got a question? Send it to [email protected] - your question could be featured next! Let’s dive into today’s situation:

Volleyball is the most popular team sport worldwide after soccer. It is a sport where athletes use their entire body and can jump up to 300 times per match. It is an intensive sport that involves technique but also relies heavily on strength and power. By focusing on the use of individual muscles and improving them, you can enhance your overall game.

ON YOUR MARK

In competitive volleyball, there are three types of overhand serves. The muscles used are the same for all types, but some are used more than others. Additionally, the underhand serve is also used, but it is more common in recreational volleyball. In this newsletter, we will look at the floater, the topspin, and the jump serve.

The first type of volleyball serve is the floater, which is performed by tossing the ball slightly upward and hitting it in the middle at the back. The arm follows the ball only halfway, and the power is generated by swinging the arm backward. The muscles used include the deltoids (shoulders), biceps, triceps, lats, forearms, and the abdominal muscles to a small extent for stability.

The second type of volleyball serve is the topspin, which is performed by tossing the ball slightly higher than for the floater. The ball is not hit at the back but from underneath. The arm follows through completely, and the power is again generated by the arm swing.

The torso and abdominal muscles play a larger role in the topspin because they need to keep the body stable so that all the power can be transferred to the bottom of the ball. The muscles used for this type of serve are also the deltoids (shoulders), biceps, triceps, lats, and forearms.

The third type of volleyball serve is the jump serve, which is also the most difficult serve to execute well due to the excellent body control required. This serve is performed by tossing the ball even higher, jumping up, and hitting the ball in the air.

The jumping allows for more power to be generated and transferred to the ball. For this type of serve, the leg muscles such as the hamstrings, hips, and quadriceps are important, in addition to the muscles used in the other serves. The abdominal muscles are crucial during this serve for stability in the air and while hitting the ball.

GET SET

The reader who asked about the volleyball serves wanted to increase their upper body power. For a volleyball player, the most effective approach is to train the back of the body, specifically the posterior chain.

The posterior chain includes the back muscles, glutes, and hamstrings. Additionally, it is beneficial to strengthen the shoulder muscles to prevent injuries and generate extra power.

For every volleyball serve, it is essential to strengthen the leg muscles. When training the leg muscles, volleyball players and athletes often focus too much on the quadriceps.

As a result, the quadriceps become overdeveloped, and the leg muscles in the posterior chain lag behind. The body always relies on the strongest muscle group, causing weaker muscles to remain underdeveloped.

Volleyball players should focus on training the glutes, hamstrings, and hip mobility. The best exercise to train the leg muscles is the squat, ensuring a deep descent.

It is also recommended that isolation exercises be added for the hamstrings and glutes. Suitable exercises include Nordic curls, lunges, and Romanian deadlifts.

In addition to training the leg muscles, strengthening the shoulder and back muscles is also important for a good serve. Strengthening the shoulder muscles helps keep the shoulder healthy and powerful.

Good options for shoulder training include push-ups and military presses with a barbell. To also target the stabilizing muscles in the shoulder, push-ups can be performed with hands on a ball.

For the back muscles, any exercises that involve pulling movements are suitable. Exercises to consider include barbell rows and pull-ups.

GO

Exercise 1: Barbell Back Squat (Focus on Posterior Chain)

• Frequency: 3 sets per session

• Intensity: 6-8 reps per set at 70-80% of 1RM

• Time: 2-3 minutes rest between sets

• Type: Compound lower body exercise targeting glutes, hamstrings, and quadriceps. Emphasize depth to fully engage the posterior chain.

Exercise 2: Military Press (Focus on Shoulder Strength)

• Frequency: 3 sets per session

• Intensity: 8-10 reps per set at 60-70% of 1RM

• Time: 1.5-2 minutes rest between sets

• Type: Compound upper body exercise targeting deltoids, triceps, and upper chest. Helps in generating power for serves.

Exercise 3: Romanian Deadlift (Focus on Hamstrings and Glutes)

• Frequency: 3 sets per session

• Intensity: 8-10 reps per set at 70-75% of 1RM

• Time: 2-3 minutes rest between sets

• Type: Compound posterior chain exercise targeting hamstrings and glutes. Essential for powerful jumps in the jump serve.

Exercise 4: Push-Ups on a Stability Ball (Focus on Shoulder Stability)

• Frequency: 3 sets per session

• Intensity: Perform to failure (around 12-15 reps)

• Time: 1-2 minutes rest between sets

• Type: Bodyweight exercise targeting shoulder stabilizers, core, and chest. Enhances shoulder strength and stability for powerful, injury-resistant serves.

AROUND THE STADIUM

• Video on the Floater: Video tutorial on improving service named the floater.

• Video on the Topspin: Video guide to perfecting your volleyball topspin serve.

• Video on the jump serve: Another detailed video on refining your volleyball jump serve techniques.

• Posterior Chain: Importance of the posterior chain for volleyball performance and strength.

• Serving Muscles: Overview of key muscles involved in an effective volleyball serve.

• Strength Exercises: Ten volleyball-specific strength exercises for peak performance.

• Serve Power: Techniques to increase power and accuracy in your volleyball serve.

• Volleyball Guide: Comprehensive guide on volleyball strategy and skills, presented creatively.

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.