Set for Success: Improve Setting Skills with These Drills

May 29, 2024By Volleyball Paradise Club



Do you find yourself struggling to give the ball enough height during hand setting, or lacking the strength to make precise sets from the back of the court? Setting is a fundamental skill in volleyball that requires not only technique but also significant upper body strength and coordination. In this blog post, we’ll introduce you to two effective exercises that will enhance your setting power and precision: Kettlebell Handsetting and targeted hand setting strength drills. By incorporating these exercises into your routine, you’ll develop the muscle strength and movement patterns needed to deliver perfect sets every time. Get ready to set yourself up for success!

Increase Handsetting Strength with Kettlebells

Explanation: This video demonstrates an exercise to increase handsetting strength using kettlebells.

Key Focuses:

- Hold kettlebells upside down and lift from chin to fully extended position.
- Incorporate back-to-front foot weight transfer.
- Duration: 3 sets of 15 repetitions.

Muscles Involved: Arm muscles (biceps, triceps, deltoids), pectorals, and core muscles.

Hand Setting Strength Exercise

Explanation: This video provides a hand setting exercise to increase strength and improve hand set movement patterns.

Key Focuses:

- Use wide elbows and full arm extension.
- Take the ball in front of the face.
- Low staggered legs into leg extension upon release.

Muscles Involved: Arm muscles (biceps, triceps, deltoids), pectorals, core muscles, and leg muscles for stability.


Consistent practice of these setting strength exercises will transform your ability to perform accurate and powerful sets on the court. By focusing on building upper body strength and refining your hand setting technique, you’ll gain the confidence and skill to control the game from any position. Remember, a successful set is the key to a successful spike. Start incorporating these drills into your training regimen today, and watch your setting game reach new heights. Your journey to becoming a top-notch setter starts now!