Core strength and stability: the foundations for better performance
When we think of performance in volleyball, we often picture jumping, hitting power or speed of movement. However, a less obvious element plays a huge role: the core.
The core is what connects your lower body to your upper body and allows you to transfer the power from your legs to your arms, to stay stable on the ground or in the air… basically, to control your body better.
This article offers a simple session to work on core stability, without any complicated equipment. The aim isn’t to do sit-ups until you’re ‘in pain’, but to build a useful foundation for moving better on the court.
Before starting: a few important rules
Watch your posture! There’s not much point in holding a plank with your back arched…
During the exercises, keep your breathing steady. Stay in control.
If you’re struggling to feel your abs, you can give your stomach a few light taps for 1 to 2 minutes to stimulate the area and help you feel them better afterwards.
Exercise 1 - Plank
Objective: to train the deep muscles of your core and learn how to stabilise your body.
- Start in a face-up position, resting on your forearms, with your legs straight and your feet on the floor.
- Tighten your abs and glutes. If you’re finding it difficult, focus on trying to bring your elbows and feet closer together.
Format:
It is difficult to assign a specific duration to this exercise, as it can vary greatly and easily from one person to another. Bear in mind that this is the first exercise; challenge yourself with a timer but save some energy for what follows.
Tip:
If your back arches or your hips rise too high, reduce the duration. A short but controlled plank is more beneficial than a long, poorly executed one.
Exercise 2 - Side plank
Objective: to work the obliques and improve pelvic stability
- Position yourself sideways, resting on one forearm, legs straight, feet on the floor (it doesn’t matter which side – you’ll do both)
- Tighten the side facing the floor. If you find this difficult, focus on trying to lift your pelvis towards the sky.
Format:
Same idea as the previous exercise; it’s difficult to assign a specific format to this one. Bear in mind that there are other exercises to come, so challenge yourself with a timer but save some energy for later.
Tip:
Don’t try to twist your torso. Keep your shoulders and pelvis aligned. The aim is to control your position.
Exercise 3 - Dead Bug
Objective: to learn how to stabilise your core whilst your arms and legs are moving
- Lie on your back with your arms stretched towards the ceiling and your knees bent at 90 degrees
- Slowly lower one arm (left or right) and the opposite leg without lifting your lower back off the floor.
- Simultaneously bring your straight arm and leg back to the starting position
- Repeat on the other side
Format:
Same principle as before: adjust according to your level and, above all, how you feel. That said, here’s an idea of what it might look like:
- 3 sets of 8 repetitions per side (16 in total, alternating)
- Rest: 15 to 30 seconds
Tip:
Your lower back should stay close to the floor. If you arch your back, reduce the range of motion or stop.
Exercise 4 - Bird Dog
Objective: to work on the stability of your back, pelvis and shoulders.
- Get down on all fours
- Extend one arm in front of you and the opposite leg behind you
- Keep your pelvis stable, without twisting
- Gently return to the starting position
- Repeat on the other side
Format:
Same approach as before: adjust according to your level and, above all, how you feel. That said, here’s an idea of what it might look like:
- 3 sets of 8 repetitions per side (16 in total, alternating sides)
- Rest: 15 to 30 seconds
Tip:
Take it slowly. If you go too fast, you risk compensating instead of really stabilising your core.
Exercise 5 - Russian Twist
Objective: to work on back rotation (essential for volleyball) and the oblique muscles.
- Sit down with your knees bent and your feet slightly off the ground
- Lean your upper body slightly backwards, making sure to keep your back straight
- Rotate your upper body from left to right in a controlled manner
- Use your hands to pivot and keep your bearings during the rotation
Format:
The idea remains the same. However, setting a time target rather than a number of repetitions is probably more beneficial given the nature of the exercise.
- Rest: 15 to 30 seconds
Tip: The movement should come from your core, not just your shoulders. If you mainly feel your arms working, slow down and focus on rotating your torso. Also, feel free to add a weight or even a volleyball between your hands.
To conclude...
Core training doesn’t have to follow a single format to be effective. Planks, dead bugs, bird dogs, Russian twists or other variations: the most important thing is to train your core regularly, in a controlled manner, and at a level suited to your fitness.
As with any other muscle group, progression is key. If you always do the same exercises, for the same duration, at the same difficulty and intensity, your body will eventually adapt. To keep making progress, you can gradually increase the duration, add repetitions, slightly reduce rest periods, choose a more challenging variation, or add a light load to certain movements.
The aim is therefore not just to “do sit-ups”, but to build a strong core, which is useful in volleyball and, more generally, in most everyday activities. Good stability helps you jump better, hit better, receive better and cope better with the repetitive actions of the game. It’s a subtle effort, but it can make a real difference on the court.