Shoulder activation with band

Two minutes on a resistance band before anyone hits a ball. Volleyball is an overhead sport, and the small muscles around the shoulder blade have to be switched on before the big ones take over. Three players on one band keeps the tension constant and forces everyone to work calmly.

3 players 5 phases ± 8 min 1 light resistance band per group of three From U17 upwards, once players serve and hit overhand

Phase 1 of 5Three players on the band, arms low

Group of three on the same resistance band Equipment Ball

This animation comes straight out of the Koach app. In the app you play it at your own pace and the positions carry your players' real names.

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How the drill runs

What you are training

Activate the rotator cuff with a resistance band: pull-aparts, external rotation and Y/T/W raises in series.

External rotation: the muscles on the back of the shoulder blade that decelerate the hitting arm after contact.
Shoulder blade control, so the arm works overhead on a stable base.
Light resistance with plenty of reps: this is activation, not strength training.

Coaching points

Elbows against your sides on the external rotation.

If the elbow drifts away, the deltoid takes over the work and you train exactly the muscle you are not after. A rolled-up towel tucked under the arm makes that visible straight away.

Keep your shoulders down, don't shrug them up to your ears.

Shrugging means the trapezius is doing the work. The rotator cuff stays asleep, while that is precisely the group that has to decelerate the hitting arm.

Coming back slowly matters more than pulling hard.

Decelerating the movement is exactly what the shoulder does on a spike. Anyone who lets the band snap back skips the valuable part of every rep.

A heavier band is not better.

With too much resistance the player starts compensating with the trunk and swinging the arm. You want clean movements on a band that barely gives any resistance.

Variations

Easier: A lighter band and pull-aparts only, ten calm reps. Add the external rotation once the shoulders stay down.
Harder: Hold every end position for three counts. Or do the Y, T and W raises in a half squat, so the trunk has to work as well.
With two players: The band folded double between two players, or each with their own band around a fixed hook or wall bar.
As a game: Players take turns counting ten reps out loud while the group of three watches the execution. If an elbow leaves the side, that set starts again. Not against the clock, but against the form.

Volleyball drills

4 players · 6 phases SafeVolley base round Warm-up 2 players · 6 phases Dynamic movement patterns Warm-up 5 players · 5 phases Core plank with rotation Warm-up 2 players · 6 phases Pair warm-up Warm-up · Passing

Read on in the knowledge base: what goes wrong in shoulders, knees and ankles · strength training for volleyball players · the arm swing step by step