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How to Hit a Volleyball – 13 Year Old’s Arm Swing & Power Hitting Improvements

this video shows the improvements in body control and hitting mechanics of this 12 recently turned 13 year old after six powercore360 power hitting and training sessions on the left in her initial session you
see her swinging across her body with her arm only the whole body was all over the place and landed facing the same direction when she started meaning she didn’t use any of her legs
hips core or any other big strong muscles to create the power to turn her body she had minimal power and that power she created was all arm and shoulder when she lands her knees shoot forward increasing the stress on her knees and setting the knees up for injury poor loading of her hips on the right after six one hour training sessions you see her training very advanced moves for any age player in this session she’s rapidly learned to start the swing with the kick of her legs and then she correctly and sequentially turns her hips then her shoulders which brings her arms through like a whip creating increased arm speed ball velocity and now has learned a bio mechanically
correct swing on the right you now see the confidence from a volleyball hitter who knows the correct sequence for how to
harness the power of her core to hit with the correct hitting mechanics and is building a solid foundation for future high level volleyball performance

David Frank



  1. igolucky7 Posted on August 26, 2015 at 2:31 pm

    IMO what you did with the hips and get are perfect. however, the wind up of her arm swing is not far enough back and she's hitting under the ball/on the way down. great video though!

  2. Sand Dollar VBC Posted on February 17, 2016 at 7:17 pm

    The before video has the ball way to low to get a proper swing at it… If you want to create side-by-side comparisons, at leas make sure the equipment is setup the same way… 😐

  3. PowerCore360 Posted on February 18, 2016 at 9:29 pm

    the athlete self-selected the height they feel comfortable swing at. These two videos may also be showing that not only did her body control and hitting mechanics changed (improved) but that she was more comfortable and confident to go after and hit higher balls (which to your point is higher after her training)…

  4. leah hall Posted on June 19, 2016 at 4:33 am

    she does not bend her legs enough…

  5. p g Posted on October 19, 2016 at 4:52 am

    Who grows that much in 2 months? It looks like a 11 and a 15 year old.