6 TRX Suspension Trainer Exercises to Improve Your Volleyball Serve, Hit and Block

Volleyball demands core strength, an explosive vertical jump, rotational power, and solid shoulder, chest, and back muscles.

A strong core is required in every action you perform during the game. A player with a weak core won’t be able to block a strong opponent’s hit, dig up a killer serve, or serve a wicked ball.
Hitting, blocking, and jump serving require powerful legs and the ability to move unilaterally. Strengthening the legs independently through single leg exercises will push your performance through the roof.

Getting the most power from your serves and hits requires strong shoulder, back, and chest muscles. Even more important is the ability to rely on the rotational ability of your core. Imagine a baseball player swinging a bat without rotating the body. It’s the same thing with volleyball. Your power comes from the rest of the body and your arms are just the means to contact the ball. If all the action comes from the arms alone, you’ll destroy your arm while making a disappointing strike.

Here is a series of 6 exercises using the TRX Suspension Trainer to help your game.

The workout consists of 6 different exercises designed to target various muscle groups. The exercises and the muscle groups targeted are:

  • TRX Power Pull – Back, shoulders, biceps, transversus abdominis
  • TRX Chest Press – Chest, shoulders, triceps
  • TRX High Rotation – Abdominals, shoulders, latissimus dorsi
  • TRX Balance Lunge – Quadriceps
  • TRX Suspended Pike – Abdominals, hip flexors
  • TRX Suspended Hip Press – Hamstrings, glutes, back extensors