Whether you love to play volleyball in competition or casually on the beach, you’ll need to master a few important skills. This sport relies heavily on jumping and swinging—two skills that require strong muscles and joints. To know where you should focus your strength training, here are the most commonly used muscles and joints when playing volleyball.

3 Joints & Muscles That Are Targeted in Volleyball

1. Ankles

Calf muscles, which include the gastrocnemius, soleus, and plantaris, provide the majority of support to the ankle. Working together, this joint and its muscles offer the support you need to ensure you can jump off the ground. To prevent strain, strengthen these muscles before hitting the court with exercises like ankle hops and calf raises.

2. Hips

As you push yourself off of the ground, your hips will also play an important role. Supported by the hamstrings and gluteal muscles, this joint can keep your pelvis stable and prevent potential falls. To tone these muscles, complete the hip lift progression exercise by lying on your back and lifting your hips toward the ceiling. You should also perform stretches and practice proper posture to minimize the risk of injury. 

3. Shoulders

Though they don’t aid your ability to jump, the shoulder joints are still important in any volleyball game. Working with the shoulder flexors and extensors, these joints allow you to raise your arm and swing it to deliver a blow to the ball. If you want to hit the ball with power and speed, you’ll need to have the strength to extend your shoulders as quickly as possible. To strengthen this muscle group, swim regularly, take a yoga class, or complete extension exercises with a resistance band.

 

By knowing how to tone and stretch these joints and muscle groups, you can ensure your body is well prepared for your next volleyball match. Sports Plus in Cincinnati, OH, provides state-of-the-art sports facilities for team practices or league matches. They even offer fitness classes to help you get in shape and target important muscle groups. To learn more about this sports arena, give them a call today at (513) 769-1010 or visit them online. You can also like them on Facebook for the latest news and updates.