It can be easy to focus on the lower body when training for volleyball. All of the jumping, fast reactions and explosive movements that happen on the court are started by the lower body through the ground, so it’s natural to first look to improve the lower body for on court performance. However, the upper body is a key part to a player’s ability as well, not just for health, but to perform at a high level.
Here are 3 benefits of upper body training for volleyball athletes:
Upper body Power helps Positional Skills
It’s no brainer having an explosive upper body can help a front row player thrive. Having an explosive upper body can increase hit and serve velocity, along with building rigid arms for better blocks. Setters and back row players benefit much more than what it appears as well, as a stronger upper body will be more conditioned to consistently set and pass to teammates and be better equipped to receive high velocity hits and serves.
Healthy Shoulders for Longer
Lower body injuries in the sport of volleyball are no secret, but when the upper body starts to have issues you can believe it’s more than likely going to be in the shoulders. Overuse injuries in the upper body are common in volleyball because of the specific skills each position has, and doing them week after week can cause issues. Upper body strength training is the way to add variation and keep healthy blood flow to the muscles, ligaments and overall structure of the shoulder to assure you have the healthiest base possible to get through a season of volleyball with the same consistent skills used in each game.
A Better Upper to Assist the Lower
For the same reason we are taught to swing our arms in order to run faster, we are taught arm action for better jumps and movement. When we can use our arms to generate more force, we are able to get a lower body that follows through and matches the upper body. Studies have shown that higher velocity of arm movements when doing vertical jumps and sprints lead to overall higher jumps and faster times. If we can add upper body power to match our lower, the whole body is going to move at a much higher rate.
In a sport obsessed with getting an improved lower body ability with high vertical jumps and fast reaction times, finding balance in the whole body will create the best version of the athlete possible. The upper body has a lot more importance to the game of volleyball than what most people think and should have the equal importance when thought about in a training plan. If a volleyball player can improve their upper body performance, it will not only help their lower bodies explosive ability but help build a strong base for better skill performance on the court.
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About the Author
Pete Christofferson is the head of athletic performance for volleyball at T3 Performance in Northeast Ohio. He oversees the strength and conditioning for all volleyball athletes as well as training various athletes from other sports for various goals, including speed, jumping, strength, conditioning development, and return to play. Prior to this role, Pete worked as the director of training for multiple volleyball clubs and facilities and trained athletes within the collegiate and high school settings.
