How to Do
The heavy volleyball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy volleyball.
Beginning
1. Recruiting Players for Your Team
2. Choosing which team will be the first to serve the ball.
3. The ball is being served.
4. If you're on the receiving end, return the ball.
5. Hit the ball back and forth until a fault occurs or a team score is achieved.
Movement
1. When taking a serve, step on or over the end line.
2. Serve or hit the ball into the net.
3. While the ball is in play, make contact with the net.
4. To get the ball, reach over the net. You could reach over to perform a follow-through or block a returning ball.
5. Reach beneath the net.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
