The BridgeAthletic Building Block Series is a set of 5 exercises that can be performed by volleyball players of all levels with limited equipment needs. This building block is designed as a power circuit to mix in with your regular volleyball sessions.
Methodology: Include these exercises in this circuit into your practice sessions. That is, between drills or as you rotate through, perform one of the circuit exercises then repeat, progressing in the order shown below.
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Movement: This is a fun alternative to regular Jumping Jacks. Work on coordination and timing of the movement, which can be challenging as you tire from the circuit. Always keep your palms down through this drill.
Bridge tip: If you have a partner, try to sync your movements so you are both keeping a consistent rhythm throughout.
Level: Intermediate to Advanced
Movement: A great exercise in a circuit designed for athletes to compete against each other. Start in the pushup position facing each other. Both athletes move together and clap their opposite hands at the top of the movement. For beginners, perform this movement from a kneeling pushup position.
Bridge tip: Keep your mid-section braced and lower-back flat throughout the movement, as this helps builds core power for stronger play at the net.
Bridge tip: We like to emphasize getting full extension (as tall as you can) before the throwdown, and working on the counter-bounce of the MB to create a quick tempo.
Bridge tip: Keep your elbows locked at your side with each throw to emphasize the trunk rotation and to minimize the arm throw.
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BridgeAthletic builds high-performance training tools for coaches and athletes who compete at the highest levels. The integrated BridgeAthletic platform leverages the power of technology to revolutionize the way coaches create, deliver, and track athlete progress. With customized training programs delivered directly to their smart phone or tablet, athletes train smarter, power through plateaus, and perform better come game time.