Volleyball players typically execute strength exercises that involve only one joint as, for example, the ankle in the heel raise, the elbow in the biceps curl, and the knee in the leg extension and a few compound exercises such as the squat and overhead press. But most skills involve more than one joint action either simultaneously or in sequence or both. Compound exercises such as the squat and bench press serve this purpose but they still lack sufficient involvement of the joints and muscles.
The greater the number of joint actions involved, the greater the neuro-muscular and intra- and inter- muscular coordination needed to execute the skill well, as for example, receiving and returning the ball. Execution of a skill also requires combinations of movements, as for example, jumping up and spiking, rising up and passing or setting while on the move. The movements involve leg actions (which are also needed to get into position) hip, trunk and arm actions. Even a “simple” skill such as leaping up to block requires that you first jump up out of a semi-squat and then raise the arms to execute the block with the arms and hands.
Your court movements, hitting, passing and receiving skills can be improved by increasing strength and coordination with exercises that more closely approximate or duplicate the movements that are involved. This requires doing combinational exercises, as for example: 2-3 repetitions of the good morning (as in digging the ball or preparing to leap), followed by 2-3 repetitions of the squat (for getting low), followed by 2-3 repetitions of the overhead press (to get the arms overhead).
You can also do 2-3 squats, followed by 2-3 deadlifts, followed by 2-3 upright rows or front arm raises. These exercises can be made very specific to the skills being worked on. For example, a combination squat/deadlift, followed by an upright row or overhead press and then a heel raise for rising up as high as possible.
To develop speed and quickness, many exercises can be modified for faster execution. For example, instead of using a barbell of dumbbells, use a medicine ball to do a few repetitions of the squat followed by a few deadlifts and then an underhand throw forward and/or upward. The throw can be for height and/or distance.
Another explosive exercise is the jump out of a squat with a simultaneous throw of a medicine ball upward-forward. This is useful in coordinating arm actions with an explosive jump. Even rotational movements can be added to combinational exercises. For example, as you execute the squat, raise the arms up, turn the shoulders 90 degrees to the right or left and then throw a medicine ball.
As you execute combinational exercises, not only does your coordination improve, but you gain greater strength and quickness. However, before doing combinational exercises, you should be proficient in executing the one- and two-joint (individual) exercises. There must be adequate strength (and coordination) developed in each of the separate elements before they are united into a combinational exercise. Only then will you improve technique, perform better and prevent injury.
Understand that many injuries occur because of poor coordination in the transition from one movement (or joint action) to another, not lack of strength. Thus, when you execute combinational exercises, the number of injuries can decrease greatly. Because of this, combinational exercises should be included in your arsenal of exercises for improvin