ASICS Presents: Volleyball Training Tips with Kerri Walsh Jennings
With the 2014 ASICS World Series of Beach Volleyball coming up this July 22nd - 27th, ASICS elite Volleball player Kerri Walsh-Jennings is ramping up her training. In this Volleyball training video series, ASICS Fitness Expert Michelle Lovitt is giving you an inside look at some great exercises that are tailor-made to enhance your performance on the sand and court. Make sure to check this page often for new Volleyball training videos - we'll be posting multiple videos each week to help you improve your game!
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The Push Press is an awesome full-body exercise that's a must-do in your Volleyball training regimen, brought to you by ASICS Elite Volleyball Player Kerri Walsh Jennings and ASICS Fitness Expert Michelle Lovitt. Starting in a squat position, you'll thrust the medicine ball up over your head and raise from squatting to standing, and then back down again to repeat. Your legs, glutes, core, shoulders, and arms are all engaged with the Push Press, which is perfect for making your Block Jumps faster, higher, and more precise.
The Three Way Lunge is an excellent way to improve your fast-twitch muscle fibers, and subsequently, your reaction time so you can get under that ball at a moment's notice. Speed, agility, and power in your lower body are key in every single match, so make sure and have this exercise in your volleyball training regimen.
Core strength is of paramount importance in volleyball/beach volleyball, and the Suitcase Crunch is a great way to enhance those integral muscle groups that you'll be using for block jumps or any other technique where you'll be doing a full extension of your body.
Lateral speed and agility, as well as quick directional changes are key to Volleyball performance, and strong hamstrings prevent injuries to the ACL, which commonly occur with this type of movement. To help you build up your hamstring strength, here's a great Volleyball Training exercise from ASICS Elite Volleyball Player Kerri Walsh Jennings and ASICS Fitness Expert Michelle Lovitt that targets that exact area: the Ball Roll. The Ball Roll engages your core with the constant stabilization of your hips and legs on the ball, and engages your Hamstring muscles to assure they're balanced with your Quads.
ASICS Elite Volleyball Player Kerri Walsh Jennings and ASICS Fitness Expert Michelle Lovitt are here to show you another critical exercise to add to your Volleball training regimen: the Lunge with a core Twist. The lunge targets leg strength so that you have all the support, balance, and explosivity required to go for the ball the second you need to; while adding in the twist enhances your ability to torque your upper body to adjust for the instantaneous directional changes of the ball. Additionally, the twisting lunge increases your ability to get off the net quickly and back in position so you're ready to attack the ball again at a moment's notice.
ASICS Elite Volleyball Player Kerri Walsh Jennings and ASICS Fitness Expert Michelle Lovitt walk you through a great training exercise for Volleyball Players: the Dynamic Plank. Getting up from the ground FAST after an aggressive dive is crucial to getting back into the game, and the Dynamic Plank targets the Core and Shoulders to help speed this process up. Plus, it helps the player to not be too dominant on one side of their body or the other, offering an advantage over those that favor the left or right.
When you're playing Beach Volleyball, your legs can get so fatigued you feel like you're walking in mud; so, to increase your fatigue threshold by strengthening your Glutes, Quads, and Hamstrings, try out this simple training exercise: the Single Leg Step-Backs.
ASICS Fitness Expert Michelle Lovitt offers another beneficial workout for Volleyball players: the Foot Ladder Drill. Every player can use a boost to their Agility, and the intense lateral stepping and instantaneous directional changes build up exactly that, resulting in faster reaction time and less fatigue as you're constantly making these explosive movements on the court or sand.
ASICS Elite Volleyball Player Kerri Walsh Jennings and ASICS Fitness Expert Michelle Lovitt are here to show you a critical workout for any Volleyball player's training: the Medicine Ball Slam. This exercise can help improve your Spike by engaging all your muscle groups and utilizing a full range of motion on both sides of the body. Holding the medicine ball over your head, you simply jump up and slam it down to the ground with both your arms, then catch it, raise above your head again, and repeat. It's a very simple workout, but can add a lot of power and explositivity to your jumps and spikes.