Do you want to spike harder? Do you want to improve your technique to the point that it's automatic and fast? Many athletes want to improve these things but are stuck doing the wrong things. Over and over and over again.
I get so many questions about spiking; "how do I spike harder?", "how can i improve my technique?", "how can I speed up my arm swing?" to name a few. So I decided to release this along with 2 others, to give athletes the tools the need to reach their volleyball performance goals.
Spiking Power is all about giving you a clear path to improving your spiking. In it, we connect your skill and your strength, which is the main focus for all of our training programs, to give you direct improvements. This prep program has all the skill progressions and strength development to help you improve your technique, accuracy, hip and shoulder separation, durability, power and more.
If you're serious about improving your spiking power & skill to take your game to the next level & want to commit for the next 8 weeks, this is the program for you.
Bodyweight options below! 15% OFF CODE: SPP15
Conditioning
A
Warm up SP
1 round 10x each
B1
Kneeling MB Rotation Throw w/ a Pause
2 x 6
B2
Kneeling MB Soccer Throw
2 x 6
C1
Dumbbell Pullover
8, 15
C2
Dumbbell Chest Press - Neutral Grip
8, 15
C3
Dumbbell Bent Over Row
1 x 15
C4
Back Raise
1 x 20
C5
Sit up on GHR/Decline
1 x 20
C6
Full Shoulder Raise - Front
1 x 15
C7
Full Shoulder Raise - Side
1 x 15
C8
Cable Shoulder Medial Rotation
2 x 15
C9
Cable Shoulder Lateral Rotation
2 x 15
C10
Bicep Curl - Neutral Grip
1 x 15
C11
Rope Overhead Tricep Extension with pronation
1 x 15
Recovery
D
Breathing Exercise
5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)
Intro to Spiking Power Prep
A
Check e-mail
Skill/Tech
B
Spike Testing
Check group for details Mark as completed when finished!
Conditioning
A
Spiker's Mobility
1-2 rounds 15 LR each
Prep
A
Spike Prep
SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)
Conditioning
B
Skill Training - Spiking
2 rounds - no more than 30-40 minutes. If you feel fatigued, stop or switch the drill Go through each drill once and then repeat Each drill is 3-5 minutes, depending on concentration level. Note: Spiking Practice - 50%
A
Kneeling MB Rotation Side Throw w/ a pause
2 x 6
B1
Resisted Hip Rotation
2 x 15
B2
Venus de Milo Rotation
2 x 15
C1
Back Raise w/ a twist
1 x 10
C2
Functional Shoulder Rotation
1 x 20
C3
Lat Pull Down - Neutral Grip
1 x 15
C4
Dumbbell Bent Over Reverse Fly
1 x 20
C5
Dumbbell Side Bend
1 x 15
C6
Sword Pull Level 1
1 x 12
Development
D
Lower Arm/Wrist/Hand Complex
1 set 20 each exercise
Recovery
E
Breathing Exercise
5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)
Prep
A
Spike Prep
SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)
Skill/Tech
B
Skill Training - Spiking
2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%
Prep
A
Spike Prep
SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)
Skill/Tech
B
Skill Training - Spiking
2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%
Conditioning
A
Spiker's Mobility
1-2 rounds 15 LR each
Prep
A
Warm up SP
1 round 10x each
B1
Kneeling MB Rotation Throw w/ a Pause
2 x 6
B2
Kneeling MB Soccer Throw
2 x 6
C1
Dumbbell Pullover
8, 15
C2
Dumbbell Chest Press - Neutral Grip
8, 15
C3
Dumbbell Bent Over Row
1 x 15
C4
Back Raise
1 x 20
C5
Sit up on GHR/Decline
1 x 20
C6
Full Shoulder Raise - Front
1 x 15
C7
Full Shoulder Raise - Side
1 x 15
C8
Cable Shoulder Medial Rotation
2 x 15
C9
Cable Shoulder Lateral Rotation
2 x 15
C10
Bicep Curl - Neutral Grip
1 x 15
C11
Rope Overhead Tricep Extension with pronation
1 x 15
Recovery
D
Breathing Exercise
5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)
Prep
A
Spike Prep
SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)
Skill/Tech
B
Skill Training - Spiking
2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%
Prep
A
Spike Prep
SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)
Skill/Tech
B
Skill Training - Spiking
2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%
Join a volleyball focused training community and work to improve the qualities that will truly enhance your performance. Look below for bodyweight options and other training programs for volleyball athletes!
Get Spiking Power PrepPro Volleyball Player, Team Canada
Verified Athlete"About Soar at Home Program: "The best part of the program to me was transitioning the home workouts to outdoors, and how every exercise and stretch was fitted to jumping mechanics and volleyball too""
Pro Volleyball Player, Germany
Verified Athlete"1 on 1 Athlete: I feel stronger and better than before as a volleyball player. I would definitely recommend this training to anyone who is willing to put in the time to become a better player."
Volleyball Athlete, Spain
Verified Athlete"1 on 1 Athlete: This was easily the most volleyball specific program that I could find anywhere else on the internet and I feel like it's perfect for those looking to improve their volleyball explosiveness and technique."