Beginning Basics of Weightlifting

Objective

Volleyball specific weight exercises.

Tips

There are many different exercises which can be used to enhance muscle strength and endurance for volleyball. These are just a few basic suggestions for the main muscles used in the sport.

For beginners 3 sets of 10-12 repetitions is suggested with enough weight so that the last lift of each set is extremely difficult to complete. Remember to consult your parents and coaches before attempting any of these exercises.

1. Triceps: Rope extensions or triceps curls.
2. Shoulders: Military press, upright rows, dumbbell lift to the side and back.
3. Forearms: Curls, both for the top and bottom side of your forearm.
4. Low back: Roman chair.
5. Legs: Squats, lunges, power cleans.
6. Calves: Calf raises, either individually or together.
7. Abs: Crunches, bicycle-there are many different ways to choose from.