Bench Dip and Push-Up Training: A Key to Mastering the Volleyball Overhead Serve

Abstract

This study aimed to investigate the impact of bench dip and push-up training on the mastery of the volleyball overhead serve. Thirty male and female volleyball players participated in a 12-week training program, with half assigned to the bench dip and push-up training group and the other half serving as the control group. The training group performed regular bench dip and push-up exercises alongside their usual volleyball practice, while the control group only focused on their regular training. Pre- and post-training assessments were conducted to evaluate serve accuracy, power, and technique. The bench dip and push-up training group showed significant improvements in serve accuracy, increased power, and enhanced technique compared to the control group. These findings suggest that incorporating bench dip and push-up exercises into training routines can be a valuable approach to improving the volleyball overhead serve. In conclusion, bench dip and push-up training can positively influence serve performance, providing players with the necessary upper body strength, core stability, and arm power. Coaches and athletes are encouraged to include these exercises in their training programs to enhance the effectiveness of the volleyball overhead serve.