Core Strength is Key for Volleyball Players!

diagram of abdominal muscles

Did you know that a proper core workout can prevent weak core muscles that increase your chance of having back problems? Core workouts can and will remedy this for you!

Most people use the word "core" when they are talking about the six-pack abdominals and lower back, In fact, it includes many muscles between the abdomen and ribs. All of these work together so that it why is it necessary to keep them all strong so they can do their job!

Responsibilities of the Core Muscles

male and female abs picture

What do most men and women crave when performing a core workout? The chiseled six-pack look of course! The ab muscles are called rectus abdominis. This muscle works to pull your shoulders towards your hips. This is only a snippet of what core muscles do.

Posture and support are probably the best descriptors of what our core muscles do. Whether you are standing, lifting, riding your bike or just plain sitting these core muscles are holding your upper body in proper posture. Your core muscles support you when you are picking up a shopping bad, doing lunges or squats, or reaching to put something away high up. Your core muscles contract to hold your body stiff and support the spine. When you are unable to contract your core muscles to support your upper body you will either falter with the weight you are trying to lift or you will put additional pressure on your spine.

Simply put, your core is responsible for efficient and effective movement.

Most people train their core by doing this...

You got it...Sit-ups, sit-ups and more sit-ups or crunches, crunches and more crunches!

Why do people do this? The rectus abdominis is the most visible muscle and so it gets all the attention. This is not a good approach and forgetting all the other core muscles can be dangerous. If you only strengthen the front of the abdomen you'll get little support on the sides and the back. This just means that exercises should include all of the core muscles.

So what does all of this mean for the volleyball athlete?

Well, when you consider the volleyball athlete, like a left side hitter making an approach, that athlete needs a good strong core in order to produce enough power in both their legs to jump and smash the ball.

The CORE STRONG "13" program is an an excellent way of training the core through stability exercises. The man behind the Core Strong "13" program is the best trainer I've ever come across for core strength training. He is none other than the King of Core himself, Mr. Barry Lovelace!


I used his Core Strong "13" program with my volleyball team with phenomenal results. The team found the really fun to do too, which was a bonus. They always said, "This is so much better than doing crunches and sit-ups". I highly recommend you check it out for yourself, you WILL see results very fast with Barry's program.

Check out this video below to get a taste of Barry's training for your core:

Volleyball Court Central > Core Workout