Volleyball Shoulder Exercises

In volleyball, it is important for the hitting shoulder to be stable, strong and flexible. A weak shoulder is susceptible to injuries. To keep the shoulder healthy and ready for the task, adhering to an exercise and strengthening program is crucial. This does not require expensive equipment. Many simple, yet effective exercises can be done with just a few basic pieces of equipment.

  1. Medicine Ball Pull-Overs

    • To begin this exercise, lie on your back on a flat surface such as a workout bench. Position your head near the end of the bench. Hold a medicine ball with your hands on the sides of the ball. Your elbows are slightly bent and held inward toward each other and not flared out. At the start of the exercise, you hold the ball up over your chest. Lower the ball back behind your head and a little below the level of the bench. As you lower the ball, breathe in. While breathing out, return to the starting position with the ball up over your chest. Repeat the motion for the desired number of repetitions. This can also be done with a stability ball instead of a workout bench.

    Offset Push Ups

    • This exercise also uses a medicine ball. The starting position is that of a normal push up, however, the medicine ball is under the right hand. Position the arms shoulder-width apart. The body is off the ground, in a straight line, balanced on the toes and hands. Lower your body until your chest is at the level of the ball. Return to the starting position and repeat for the desired number of repetitions. Finish the exercise by switching the ball to your left hand and repeat for the same number of repetitions.

    Rotator Cuff Exercise

    • This exercise is done over the course of several weeks. Start with light hand-held weights and increase the weight each week as you get stronger. Lie on your right side on a flat surface. Position a rolled-up towel under your right armpit for support. Stretch the right arm straight out above your head with your head resting on your arm. Start with your left arm next to your side. The elbow is bent at 90 degrees and the forearm is resting close to your chest. While holding the weight in the left hand, keep your elbow close to the body and slowly raise your forearm until it is level with your shoulder. Slowly lower the arm to the starting position. Repeat for 25 to 30 times or until your arm feels fatigued. Repeat the exercise with the other arm.