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@mraeer_design_off1: Don’t miss out on this discounted stylish LED bed frame, completely revamp how your bedroom feels overnight✨ #homemakeover #BedroomAesthetic #FurnitureBargain #RoomUpgrade #ModernBedVibes

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Mraeer Design
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Sunday 16 August 2026 15:29:00 GMT
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Here's a couple of exercises you can do at home to help improve your hitting! The Pull Back Row is a great exercise to improve the separation, backward rotation and engrain the pattern of the pull back. A lot of athletes may struggle with this initially but will find their mobility improve with time. If you have bands at home and a solid place to anchor the band, I definitely recommend this one! Athletes can move a lot better with better torso rotation not only in hitting but in life as well. If you don't have access to any equipment you can still work on your separation and spiking sequence with the second exercise. Here we're improving similar qualities but without the row and additional load. Some of you may only need this to start and can progress to the row or the banded torso rotation I have in my feed. Another option is to do both, starting with the wall drill as a warm up and going to the row! The goal is, if you're at home without any equipment, to maintain/improve rotational strength and mobility (hip,shoulder and arm separation). If we lose this mobility we wont be able to get into the optimal positions in the spiking sequence. The other plus is we're engraining similar patterns as in spiking and getting some resistance to strengthen the back/shoulder/torso rotation in the banded option. Keep in mind that if we can also get spiking practice in, thats what we want to focus on! This is the best way to improve our hitting. We need to work on the coordination and timing of the Spiking Sequence, whether it is maintainence or improvement. Even standing spikes against a wall can be beneficial. Both can be done for 2-3 sets of 8-12 reps both sides! Focus on quality over quantity/weight. Go get it. #volleyball #volleyballtraining #volleyballlife #volleyballplayer #volleyballtrainer #vball #vballplayer #voleibol #voleybol #volleyballcoach #volleyballexercise #volleyballtime #volleyballdrill #exercise #volleyballspike #hitting #volleyballscience
Here's a couple of exercises you can do at home to help improve your hitting! The Pull Back Row is a great exercise to improve the separation, backward rotation and engrain the pattern of the pull back. A lot of athletes may struggle with this initially but will find their mobility improve with time. If you have bands at home and a solid place to anchor the band, I definitely recommend this one! Athletes can move a lot better with better torso rotation not only in hitting but in life as well. If you don't have access to any equipment you can still work on your separation and spiking sequence with the second exercise. Here we're improving similar qualities but without the row and additional load. Some of you may only need this to start and can progress to the row or the banded torso rotation I have in my feed. Another option is to do both, starting with the wall drill as a warm up and going to the row! The goal is, if you're at home without any equipment, to maintain/improve rotational strength and mobility (hip,shoulder and arm separation). If we lose this mobility we wont be able to get into the optimal positions in the spiking sequence. The other plus is we're engraining similar patterns as in spiking and getting some resistance to strengthen the back/shoulder/torso rotation in the banded option. Keep in mind that if we can also get spiking practice in, thats what we want to focus on! This is the best way to improve our hitting. We need to work on the coordination and timing of the Spiking Sequence, whether it is maintainence or improvement. Even standing spikes against a wall can be beneficial. Both can be done for 2-3 sets of 8-12 reps both sides! Focus on quality over quantity/weight. Go get it. #volleyball #volleyballtraining #volleyballlife #volleyballplayer #volleyballtrainer #vball #vballplayer #voleibol #voleybol #volleyballcoach #volleyballexercise #volleyballtime #volleyballdrill #exercise #volleyballspike #hitting #volleyballscience
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