How do I get more power in my spikes?

Question

I have played volleyball for a year and this year I made outside hitter for varsity. I am wondering what weight lifts and other exercises I can do to make my spikes more powerful...I can get them over but I can't seem to slam them down.

Answer 1

I run middle on my indoor club team, and play alot of beach-heres what has worked for me-

Do exercises that strenghthen you Gluts and calf muscles. No great jumper has a big rear end, and alot of your power comes from your gluts and useing the muscles in your calfs and up your thighs. Think about when you block-you don't do a full squat movement-you explode from a half movement. Try plyometric (jumping up on a box and down) type exercises as well as calf raises.

Hitting will improve with the above strength training-but usesing the big rubber bands while exaggerating the swing motion, and doing "weighted flys" and over head press will improve your Rotor cuff and flexibility, also work on you tri-ceps.

good luck-remember to snap your wrist...

Answer 2

get into a pool. squat, then jump as high as u can. do that every other day, about 10 times a day. that improves ur jump. go under water in a pool, and swing ur arms as forcefully as u can. the water acts as resistance, so it actually strenghens ur arms.

<3 good luck

Answer 3

If you play tennis, smash the ball,like you would for a overhand serve, and if you don't , just let some one set and you can keep spiking it until you think you're good enough. and if you need help, ask your team captain or the coach.

Answer 4

keep getting stonger.

also you can use quicker movements and get better at jumping.

Answer 5

well you need to improve your vertical jump to get on top of the ball..and then learn to move your arm quickly and use the rotation of your body while snapping your wrist at the end to make the ball go downwards

Answer 6

to work out your arms shoulders and pecs, try doing some bench presses, push ups, bicep curls, tricep extensions, kick backs, rows.

you need to work out your legs too to get a higher jump....lunges, calf raises, jump rope.

and work your abs too....crunches, push ups, bicylces.

BUT since your problem is getting the ball to slam down just make sure you snap your wrist everytime you hit and follow through with your swing. Always hit the ball at its peak....the highest you can reach. and always do the approach

Answer 7

A faster armswing is all you need.  You can make this easier by starting with your elbow as far back as you can get it and twist your entire body at the waist.  Your hips should be the first thing to move, then you "unwind" your body sending the force to your arm.  Also, remember to follow thru the swing with your arm so you are not slowing down at the time you contact the ball.

Answer 8

It is not necessarily strength that you need. Yes, strength is a very important factor, but form is always key. Really try to work on your form and "snap your wrist" and "come down on the ball". Also, you may just be going a little too early for the ball and aren't coming down on it. Try different forms and techniques. Everyone has different ways of hitting and you may just need to find yours!

Answer 9

flick your wrist and put your whole body into it!! good luck!!!!  

: )

Answer 10

Increasing your arm strength is one answer.  But your technique is much more important.  Work on your footwork so that you never have to think about your feet while you are watching the ball.  Mark off your starting and ending spots and do several hundred approaches without a ball.  Every day.  You need to make sure your contact point is in front of your right shoulder and at full extension of your arm.  (If you are right handed.)   Take a ball and hit it against the wall over and over.  Do NOT do this drill like most people.  They hit every ball no matter how high or how low it is, just to keep the ball moving.  That teaches you to hit the ball wrong.  If the ball is too low, catch it and re-toss it.  You want every contact in front of your right shoulder and at full extension of your arm.

Answer 11

get a medicine ball at a comfortable weight n toss it this will help you inprove your strenght and indorce or you can weight train by makin your reps fast berst