In order to keep your players in shape during the off season or during the season, strength and conditioning is much needed.
To keep your players motivated during the summer is to get them involved in a summer strength camp. A two mile is a great way to encourage your players to stay inshape over the summer.
Inverted Row
Develops strength in back, shoulders, and bi-ceps. Keep the body in a nice straight line as you pull your body up through the handles.
Reverse Fly
Improves posture by strengthening the upper back and shoulders. Again, keep the body nice and straight. Tighten the midsection and push chest out while attempting to squeeze the shoulder blades together. Keep arms bent at 90-degree angle, bringing them parallel with the body and then back together.
Suspended Chest Press
An inclined push up to strengthen the chest muscles, shoulders, triceps and abs. Keep the body straight and abs tight as you lower your chest toward, but not beyond, your hands and then back to starting position. Repeat as many times as possible.
Suspended Chest Fly (Pec Fly)
Also aimed towards strengthening the chest muscles, biceps, shoulders and abs. Much like the suspended chest press, begin with the elbows slightly below shoulder height, but with the hands extended past the elbows. The targeted muscle groups will be challenged as you attempt to bring your together and back out again, in a simulated flying motion. Tricep Extension Fortifies the triceps (back of your arms). Keep body inclined and straight with the arms extended and the straps over the head. Notice how her arms form a 90-degree angle as she leans into it. Stronger triceps will help her hit with power.
Riley Foltz: KU volleyball Outside hitter
Kiley's Blog 