Ready to turn your arms into the ultimate weapons on the court?
We’re about to show you some killer arm workouts designed just for volleyball players like you.
Imagine spiking like a superhero or diving for those saves with the grace of a ninja. Intrigued?
Well, buckle up because we’re about to transform your game with arm workouts that scream, “I own this court!”
Who’s in?
Best Arm Workouts & Exercises For Volleyball Players
Here are a couple of best at-home arm workouts (with and without weight) for volleyball players
1. Medicine Ball Slams
Medicine ball slams are like a power-packed volleyball arm exercise.
When you lift that medicine ball overhead and slam it down, you’re not just working up a sweat – you’re building explosive power in your arms, shoulders, and core.
This exercise mimics the intensity of a powerful spike, helping volleyball players strengthen their hitting game.
Plus, the dynamic motion engages multiple muscle groups, making it a slam dunk for boosting overall arm strength and coordination on the court.
Execution:
- Stand with your feet shoulder-width apart, holding a medicine ball (typically 8-15 pounds, depending on your strength) with both hands.
- Lift the medicine ball overhead, fully extending your body with your arms straight.
- Engage your core muscles and use the power from your hips and shoulders to forcefully slam the ball into the ground.
- As you slam the ball, bend your knees slightly and hinge at your hips.
- Catch the ball on the bounce and immediately lift it back overhead to begin the next repetition.
- Perform the recommended number of reps with controlled, explosive movements.
2. TRX Rows
By targeting your back, shoulders, and arms, these rows enhance the strength needed for killer serves and precise passes.
The beauty of the TRX is that it challenges your stability, mimicking the dynamic movements you’ll encounter during a game.
Execution:
- Adjust the TRX suspension straps to chest height.
- Stand facing the anchor point, holding one handle in each hand.
- Take a few steps forward to create tension in the straps, lean back, and position your body at a slight angle.
- Keep your body in a straight line from head to heels.
- Initiate the movement by pulling your chest up toward the handles, squeezing your shoulder blades together.
- Lower your body back down with control, maintaining tension in the straps.
- Perform the recommended number of reps, focusing on a smooth and controlled motion.
3. Dumbbell Lateral Raises
Dumbbell lateral raises are like giving your shoulders a VIP ticket to strength town.
In volleyball, those precise passes and powerful spikes demand sturdy shoulder muscles.
Lifting those dumbbells out to the sides targets the deltoids, the muscles responsible for that shoulder stability you need on the court.
Execution:
- Stand with a dumbbell in each hand, arms by your sides, and palms facing your body.
- Keep a slight bend in your elbows throughout the exercise.
- Lift the dumbbells to the sides until your arms are parallel to the ground, maintaining a controlled motion.
- Focus on engaging your shoulder muscles during the lift.
- Lower the weights back down with control, avoiding any swinging or jerking movements.
- Choose a weight that challenges you while allowing you to maintain proper form.
4. Rotational Band Pull-Aparts
Holding that resistance band and pulling it apart might look simple, but it’s one of the best arm workouts for volleyball players.
These muscles are crucial for maintaining good posture and preventing injuries – something every volleyball player dreams of.
This exercise is like a bodyguard for your shoulders and arm, keeping them strong and stable, so you can focus on acing those serves and digs.
Execution:
- Hold a resistance band in front of you with both hands, arms extended.
- The band should have some tension in it even in the starting position.
- Pull the band apart horizontally, moving your hands away from each other.
- Focus on squeezing your shoulder blades together during the movement.
- Slowly return to the starting position while maintaining tension in the band.
- Perform the exercise for the recommended number of reps, emphasizing control.
5. Plate Pinches
In volleyball, a strong grip is like having a magic wand for control. Those precise sets and digs demand finger finesse, and plate pinches deliver.
By holding those weight plates between your fingers, you’re giving your grip a serious boost.
It’s a small move that packs a big punch for anyone wanting to up their volleyball game.
Execution:
- Hold two weight plates together with the smooth sides facing out.
- Pinch the plates between your fingers and thumb.
- Lift the plates off a flat surface and hold them in the air.
- Maintain the pinch grip for as long as possible, working on your hand and forearm strength.
- Gradually increase the duration as your grip strength improves.
- Perform multiple sets for a well-rounded grip workout.
6. Diamond Push-Ups
By bringing your hands close together in that diamond shape, you’re putting extra emphasis on your triceps and chest—two major players in the volleyball game.
These muscles are the driving force behind powerful hits and solid blocks.
So, every time you push yourself up from the floor, you’re not just doing a push-up; you’re building the strength you need to dominate the net.
It’s one of the finest at-home, no-equipment arm workout routines for volleyball players.
Execution:
- Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
- Lower your chest toward the diamond shape formed by your hands by bending your elbows.
- Ensure your elbows stay close to your body during the descent.
- Push back up to the starting position, fully extending your arms.
- Perform the recommended number of reps, focusing on the triceps and chest engagement.
Conclusion
So, these are the best and result-driven arm workouts for volleyball players.
Go ahead, start doing these electrifying arm workouts, and watch as your game transforms.
What are some of the arm workouts you love when it comes to volleyball games?
Write your heart out in the comments section.
Btw, do you enjoy arm wrestling too? We are just asking out of curiosity because it also requires plenty of arm strength.
