If you want to become a better blocker, this is the workout for you. By combining skill elements with exercises that build speed, strength, and power in your lower body and core, this workout prepares you to move faster, jump higher, and be stronger in the air.
This is a general warm up for your whole body. Follow along with this video to master the whole sequence. It will take a few tries to get it right but once you've got it committed to memory it goes quite quickly.
This portion of your warm up should leave you feeling loosened up so you can move on to higher intensity movements that may be a part of your specific warm up. One round may be enough, depending on your fitness level. If not, repeat as needed.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Keeping your arms out to either side and your feet stationary, twist into a lunge position in either direction. This movement can be done quickly. Search for a stretching sensation in the front of your thigh on your back leg by ensuring you rotate well to either side and remain tall through your back.
Do 5-8 on each side.
Focus on speed and jump height while you swing block. Block in both directions if your position requires it.
Do 4 blocking movements in each direction (8 total), fully resetting to your base position in between repetitions. Rest for 2-3 minutes in between sets to be as fresh as possible for the next one. Do 2-5 sets before moving on.
Having an attacker on a box on the other side of the net is a great way to make this more game-like, but it can be done solo or even against a wall. The focus of this exercise it to develop speed and power, but building skill can easily be done simultaneously.
If you don't know how to swing block, study the video, talk to your coach for some tips, or do whatever blocking movement you have been taught already - the key is to challenge yourself to move as explosively as you can.
Begin in your blocking ready position. Shuffle hard to one side, then jump up to block while jumping back toward your starting position. Try to get at least half way back to your starting position while getting as high as you can over the net.
Do 2-3 sets of 3-4 repetitions each way (6-8 total), resting 2-3 minutes in between sets.
This can also be done against a wall if you don't have access to a net, or with a hitter standing on a box on the other side of the net to make it more game-like. Shuffle slightly past them, then jump back to block in front of them.
Descend into a comfortable half-squat position and stop. Without descending any further, jump as high as you can. All movement should be in the upward direction.
Do 2-3 sets of 6-8 jumps, fully resetting in between reps and resting 2-3 minutes in between sets.
This can be done against a wall if you don't have access to a net, and having an attacker standing on a box on the other side of the net is a great way to make this more game-like.
Face sideways to a wall (a partner or open space also work). Lower into a ready position. Using your lower body to produce power, push off explosively and throw the ball with two hands toward the wall. Repeat facing the other direction. Select a medicine ball that is heavy enough to slow you down a bit - somewhere between 10 and 30 lbs (5-15 kg) is probably good, depending on how strong you are.
Start far enough away from the wall so you don't have to hold back because you have to prepare quickly for the ball to bounce back.
Perform 5-8 per side, 2-3 times, resting about 2 minutes between sets.
Lying on your back, reach your hands up overhead and lift your shoulders up off the ground. Keep your head in line with your body. This should replicate a blocking position. Then lift your feet up and position yourself in one of the 4 variations of this exercise:
- Tuck (easiest) - bring your knees toward your chest
- Bent (moderate) - bend your knees but keep your feet close to the floor
- Straddle (challenging) - legs straight and close to the floor, spread your feet far apart
- Legs straight (advanced) - legs straight and feet together close to the floor
Select a difficulty level that allows you to prevent your lower back from arching up away from the floor for the duration of the exercise.
Hold the hollow body position for 10-30 seconds, 2-3 times, resting about 2 minutes in between sets.
In a kneeling position, use an ab wheel (or similar device) to lower your body toward the floor. Keep your arms fairly straight and your body in a straight line from your knees to your head - avoid having your back arch in either direction. Go down as far as you are able before returning to the starting position. Progress by going farther down as you get stronger. If you are a beast you might be able to do this exercise with your feet on the ground instead of your knees, in which case, be awesome and do it!
Do 2-4 sets of 5-8 repetitions, resting for 90 seconds between sets.
Another similar exercise can be done with a stability ball instead of an ab wheel: https://youtu.be/IfOtFv6zz8I
This is a great alternative if you don't have an ab wheel but you have a ball, or if you're not strong enough to use the ab wheel yet.