The SKLZ Bump-N-Pass Volleyball Trainer is a training tool designed to improve passing technique and arm strength in volleyball players by providing resistance through attached bands. The resistance bands make the training more challenging and beneficial by activating the muscle groups used in passing, increasing the need for good form and strengthening the upper body.@localguide added pageContent (English):
Here's a suggested training routine using the SKLZ Bump-N-Pass Volleyball Trainer with Resistance Bands:
Warm-up (10 minutes):
Jogging
: 3 minutes around the court or a suitable space.
Arm circles
: 30 seconds each direction.
Wrist flexes
: Rotate your wrists clockwise and counter-clockwise for 30 seconds each.
Shoulder stretches
: 1 minute each arm.
Forearm stretches
: Stretch both the inner and outer forearm for 30 seconds each side.
Bumping Drills with SKLZ Bump-N-Pass (40 minutes):
Static Passing (10 minutes):
Stand in a stable position.
Start by passing the ball straight up multiple times.
Focus on using your legs and keeping your arms together.
Gradually increase the height of the passes.
Moving Passing (10 minutes):
Start from a stationary position, pass the ball up, then move to your left or right to pass it again.
Repeat the movement alternating sides.
This helps to improve footwork and movement while passing.
Target Passing (10 minutes):
Set up a target (like a cone or a marked spot on the floor).
Pass the ball trying to hit or get close to the target.
Vary distances to challenge accuracy.
Overhead Passing (10 minutes):
Instead of bumping, pass the ball using an overhead technique.
This helps improve control and strength when setting the ball.
Strength & Resistance (20 minutes):
Banded Arm Extensions (5 minutes):
While holding the volleyball in your hands, push out against the resistance bands straight in front of you.
Hold for a second, then pull back. Repeat.
This helps strengthen the chest, shoulders, and arms.
Banded Lateral Arm Extensions (5 minutes):
Hold the volleyball with both hands at your chest.
Push out to one side against the resistance and return to the center.
Alternate sides.
Banded Squats (5 minutes):
Hold the ball in front of you.
Perform a squat while pushing the ball out in front against the resistance.
This works both your legs and upper body.
Banded Overhead Press (5 minutes):
Hold the volleyball at chest height.
Push the ball overhead against the resistance.
Return to chest height and repeat.
Cool Down (10 minutes):
Stretching
: Focus on stretching the arms, shoulders, and legs.
Deep Breathing
: Take deep breaths to help cool down and regulate the heartbeat.
Remember to focus on proper technique throughout, as using the resistance bands can amplify bad habits if not corrected. If available, having a coach or partner provide feedback can be beneficial. Always adjust the intensity of the workout to your fitness level and ensure you are not over-exerting yourself.
localguide added name(en-US):
Routine
The SKLZ Bump-N-Pass Volleyball Trainer is a training tool designed to improve passing technique and arm strength in volleyball players by providing resistance through attached bands. The resistance bands make the training more challenging and beneficial by activating the muscle groups used in passing, increasing the need for good form and strengthening the upper body.@localguide added pageContent (English):
Here's a suggested training routine using the SKLZ Bump-N-Pass Volleyball Trainer with Resistance Bands:
Warm-up (10 minutes):
Jogging
: 3 minutes around the court or a suitable space.
Arm circles
: 30 seconds each direction.
Wrist flexes
: Rotate your wrists clockwise and counter-clockwise for 30 seconds each.
Shoulder stretches
: 1 minute each arm.
Forearm stretches
: Stretch both the inner and outer forearm for 30 seconds each side.
Bumping Drills with SKLZ Bump-N-Pass (40 minutes):
Static Passing (10 minutes):
Stand in a stable position.
Start by passing the ball straight up multiple times.
Focus on using your legs and keeping your arms together.
Gradually increase the height of the passes.
Moving Passing (10 minutes):
Start from a stationary position, pass the ball up, then move to your left or right to pass it again.
Repeat the movement alternating sides.
This helps to improve footwork and movement while passing.
Target Passing (10 minutes):
Set up a target (like a cone or a marked spot on the floor).
Pass the ball trying to hit or get close to the target.
Vary distances to challenge accuracy.
Overhead Passing (10 minutes):
Instead of bumping, pass the ball using an overhead technique.
This helps improve control and strength when setting the ball.
Strength & Resistance (20 minutes):
Banded Arm Extensions (5 minutes):
While holding the volleyball in your hands, push out against the resistance bands straight in front of you.
Hold for a second, then pull back. Repeat.
This helps strengthen the chest, shoulders, and arms.
Banded Lateral Arm Extensions (5 minutes):
Hold the volleyball with both hands at your chest.
Push out to one side against the resistance and return to the center.
Alternate sides.
Banded Squats (5 minutes):
Hold the ball in front of you.
Perform a squat while pushing the ball out in front against the resistance.
This works both your legs and upper body.
Banded Overhead Press (5 minutes):
Hold the volleyball at chest height.
Push the ball overhead against the resistance.
Return to chest height and repeat.
Cool Down (10 minutes):
Stretching
: Focus on stretching the arms, shoulders, and legs.
Deep Breathing
: Take deep breaths to help cool down and regulate the heartbeat.
Remember to focus on proper technique throughout, as using the resistance bands can amplify bad habits if not corrected. If available, having a coach or partner provide feedback can be beneficial. Always adjust the intensity of the workout to your fitness level and ensure you are not over-exerting yourself.
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