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Workout B is the Foundational Upper Body and Core Strength session. The goal is to build base pressing and pulling strength in the upper body, which is essential for hitting power and blocking stability, while continuing to develop core endurance. This session specifically addresses upper body weakness.
DUMBELL BENCH PRESS
Builds foundational pressing strength. This exercise strengthens the chest, shoulders, and triceps, which directly contribute to the explosive force of a volleyball spike.
Control the weight down (slowly) and press up explosively. Keep shoulders pinned back against the bench.
3 sets of 10-12 reps
DUMBELL ROW (BENCH SUPPORTED)
Strengthens the back and rear shoulder muscles. This is crucial for pulling power, balancing the strength developed during pressing, and stabilizing the shoulder joint.
Focus on pulling with the back muscles, not the biceps. Pinch the shoulder blade toward the spine at the top of the pull.
3 sets of 10-12 reps
INCLINE PUSHUPS (hands on bench)
Develops baseline pushing endurance and form. Starting on an incline reduces the load, allowing her to train perfect push-up mechanics before moving to the floor.
Quality over quantity. Maintain a straight body line from head to heels. Go slow on the way down.
3 sets of max reps
OVERHEAD TRICEPS EXTENSION
Targets the triceps. The tricep muscles are key to the final, powerful "snap" and extension phase of the arm swing during hitting.
Keep elbows pointing forward and close to the head. Use full range of motion.
3 sets of 10-12 reps
HANGING KNEE RAISES (or floor leg raises)
Builds lower abdominal strength and hip flexor control. This core compression strength is important for powerful rotational movements and body control in the air.
Focus on curling the pelvis up toward the ribs, using the lower abs, rather than just swinging the legs.
3 sets of 10-12 reps
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