Volleyball workouts for hitters are specific workout exercises that can help you to improve your volleyball hitting strength, power, and technique in the arms, shoulders, and core.
The more you improve your strength and techniques, the better your hitting speed, accuracy, and overall attacking skill.
As a hitter, it is your responsibility to attack by hitting the ball to score points, create scoring opportunities, and analyze and analyze the opponent’s blockers to find weaknesses.
Not just that, you also have to work and work and communicate closely with the setter to get the ball in the right position to attack.
In this article, I will share some powerful volleyball workout exercises for hitters that will help you to step up your game.
Responsibility of a Hitter in Volleyball
Let’s start with your responsibilities, because the better you understand your responsibilities, the easier it is to work towards improving them. Some of the core responsibilities of a hitter in volleyball are:
- Attack: Hit the ball to score points.
- Create scoring opportunities: Use various hitting techniques to create chances for your team.
- Read the block: Analyze the opponent’s blockers to find weaknesses and exploit them.
- Work with the Setter: Communicate with the Setter to get the ball in the right position to attack.
Important volleyball skills for hitters
As a hitter, it is important to learn how to extend your arms back, then forward as high as you can on the 2nd or 3rd step (depending on the use of a 3 or 4 step approach). Below are some recommended volleyball skills for Hitters:
- Hitting technique: as a hitter, you must practice and master various hitting techniques, such as the outside hit, inside hit, and roll shot.
- Spiking skill: you must practice and have powerful and accurate attacks to score points.
- Approach skills: you must develop strong approach skills to get into position, take charge, and hit the ball.
- Blocking skills: you must have a strong defending skill against opposing attacks at the net.
- Jumping skills: you need a high and accurate vertical jump skill to hit the ball at its highest point.
- Footwork skill: Quick and precise movements to position for attacks and blocks is a very useful skill in volleyball, especially for hitters.
- Vision and Reading Skill: You must be able to read the game to find open spaces and weaknesses in the opponent’s defense, predict opponents’ moves, and adjust immediately and strategically.
- Timing skill: you must be accurate in your timing and making accurate advances.
Volleyball workouts for hitters
Volleyball workouts that you should consider as a hitter are:
1. Upper Body Strength Workout: Volleyball workouts for hitters
Doing upper body strength workouts will help you to build power and endurance in the shoulders, arms, and chest muscles, enabling you to deliver more forceful spikes and blockers.
See Also: Volleyball Workouts at Home and the Gym (7-day plan)
If you are a hitter and want a good workout exercise, exercise, go build your upper body strength workouts. Try the following workouts:
1. Push-Ups
Equipment Needed: Push-up bars or mats or normal push-ups without equipment
How to do it?
Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.
Best Time for this Workout: Doing this workout in the morning or evening is perfect.
2. Dumbbell Bench Press
How to do it?
Lie on a flat bench with a dumbbell in each hand. Press the dumbbells above your chest, then lower them back down until your elbows are at a 90-degree angle.
Best time for this workout: do this exercise in the morning or evening.
3. Seated Row
How to do it?
Sit at a seated row machine with your feet on the platform and hands gripping the handles. Pull the handles towards your torso while squeezing your shoulder blades together.
Best Time for this Workout: Do this exercise in the afternoon or evening.
4. Overhead Shoulder Press
How to do it?
Stand or sit with a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended, then lower them back to shoulder height.
Best time for this workout: do this exercise in the morning or afternoon.
5. Pull-Ups
How to do it?
Hang from a pull-up bar with your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down.
Best time for this workout: do this exercise in the morning or evening.
6. Tricep Dips
How to do it?
Place your hands on a bench or dip station with your legs extended out in front of you. Lower your body by bending your elbows until they are at a 90-degree angle, then push back up.
Best Time for this Workout: Do this exercise in the afternoon or evening.
7. Bicep Curls
How to do it?
Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells up towards your shoulders, then lower them back down.
Best time for this workout: do this exercise in the morning or afternoon.
8. Lat Pulldowns
How to do it?
Sit at a Lat pulldown machine with your hands gripping the bar wider than shoulder-width apart. Pull the bar down to your chest, then slowly return it to the starting position.
Best time for this workout: do this exercise in the morning or evening.
2. Volleyball Power Workout for Hitters
Power workout exercises are meant to help you build your hitting strength. Below are the top volleyball exercises you can do to increase your hitting power.
1. Medicine Ball Slams
Equipment Needed: Medicine Ball
How to do Medicine Ball Slams?
Raise the medicine ball overhead and slam it down on the ground as hard as possible.
Benefits of Medicine Ball Slams Workout
- It increases your volleyball hitting power and core strength.
2. Plyometric Push-Ups
How do plyometric push-ups?
Perform a push-up and explosively push yourself up so your hands leave the ground and bounce back to the ground.
Benefits of doing plyometric push-ups: it improves upper body hitting strength.
3. Dumbbell Snatch
Equipment: Dumbbell
How to do Dumbbell Snatch?
Start with a dumbbell on the ground, lift it speedily overhead in one motion, and repeat the same with the other hand.
Benefits of doing the dumbbell snatch: it helps to build power and strength in the shoulders and upper back.
4. Box Jumps
Equipment: sturdy box Platform
How do box jump exercises?
Jump from the ground onto the box, landing softly with knees slightly bent, then step down and repeat.
Benefits of Box Jump Exercise: it enhances leg power and strength.
5. Push Press
Equipment:
• Barbell
• Dumbbells
How do push-press exercises?
Start with the weights at shoulder height; use your legs to help push the weights overhead.
Benefits of Push Press Exercise: This exercise will help you to develop shoulder power and strength.
6. Kettlebell Swings
Equipment:
• Kettlebell
How do kettlebell swing exercises?
Swing the kettlebell between your legs and then up to shoulder height using a hip thrust.
Benefits of Kettlebell Swing Exercise: This exercise helps in boosting hip power and overall conditioning.
7. Cable Rotational Pulls
Equipment:
• Cable Machine
How to do cable rotational pulls?
Stand with your feet shoulder-width apart, pull the cable across your body while rotating your torso, and repeat on the other side.
Benefits of Cable Rotational Pulls Exercise: It helps to improve rotational power, which is important for hitting in volleyball.
How Do You Hit More Power in Volleyball?
To hit more powerfully in volleyball, you need to focus on strength exercises, technique, skills, and timing.
Summary
Frequent body strength exercises and workouts can help to increase your hitting power. Other techniques that are needed for better hitting are proper arm swing and perfect timing.