Core Stability Dig Series
Strength & Power
Legend
- player
- movement path
How it works
Build the core stability required to maintain a solid digging platform while moving, diving, and extending in multiple directions.
What you need
- open gym space
- yoga mat (optional)
Your focus
A weak core causes platform collapse during digs because the arms, trunk, and legs cannot function as a unified unit. Core strength provides the rigid midline that transfers force from the legs to the platform consistently. These exercises train core stability through the volleyball-specific planes of movement.
Exercise 1, Platform plank: Hold a forearm platform position (arms extended in dig shape) while in a plank, maintaining flat back. 3 x 20 seconds.
Exercise 2, Side plank hip dip: Side plank with the top arm extended in platform position; lower hip to floor and return. 3 x 10 each side.
Exercise 3, Sprawl and recover: From standing, fall forward onto hands, sprawl flat, push up, and return to ready stance. 3 x 8.
Run a dig drill immediately following the circuit to test stability, does the platform hold firm during fatigue?
Goal
Success is keeping your platform flat and aimed after a moving dig, core stability means the ball doesn't spray off at a random angle.
Helpful cues
- Tight core equals a stable platform, squeeze your belly
- Don't let your hips sag in the plank, body is one rigid line
- Your arms are locked; your core is what keeps them locked
Adjust the challenge
Make it easier
Strip it back
Substitute the plank platform hold with a wall-supported platform hold to reduce shoulder and core demand.
UpLVL it
Add the next challenge
Add a 5-pound wrist weight to the platform plank and side plank to increase resistance.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.