Unlock more speed, power, and consistency at the service line.
Serving is one of the few skills in volleyball where you’re totally in control. And when done well, it becomes a weapon. But a strong, consistent serve doesn’t just come from reps—it comes from training your body to move faster, hit harder, and stay stable through the motion. In this post, we’ll cover exercises for a more powerful volleyball serve that build core strength, arm drive, and explosive rotation.
Here are 5 simple but powerful exercises to level up your serve:
1. Overhead Med Ball Throw
💥 Explosive total-body power − teaching your body to generate power through the legs, core, and arms.
How to do it:
- Stand in an athletic stance holding a medicine ball.
- Quickly drive the ball overhead and throw it as high or far as possible.
- Use your legs and core—don’t rely on arms alone!
Do 3 sets of 6-8 explosive throws
2. Plank with Shoulder Taps
💪 Core stability + shoulder control— helping you stay balanced during your toss and swing while keeping your upper body strong and stable.
How to do it:
- Start in a plank position.
- Without letting your hips shift, tap your right shoulder with your left hand and alternate.
2 sets of 30 seconds
3. Single-Arm Dumbbell Push Press
⚡ Arm speed + explosive overhead drive—perfect for boosting serve velocity and follow-through.
How to do it:
- Hold a dumbbell at your shoulder.
- Slight dip in your knees, then drive the dumbbell overhead using legs + arm power.
Do 3 sets of 6 per arm
4. Band-Resisted Torso Rotations
🔥 Rotational core strength = a faster, more controlled arm swing.
How to do it:
- Attach a resistance band at chest height.
- Grab with both hands and rotate your torso away from the anchor.
- Control the return.
Do 3 sets of 10 per side
5. Scapular Wall Slides
🛠 Shoulder mobility and control — reduces injury risk and gives your serve better mechanics.
How to do it:
- Stand against a wall, arms bent in a “goal post” shape.
- Slowly raise and lower your arms while keeping everything touching the wall.
2 sets of 10 slow reps
Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult with a healthcare provider, coach, or certified trainer before beginning any new exercise program, especially if you have any injuries or pre-existing conditions. Perform all exercises with proper form and supervision when needed.
