Competitive and recreational Spikeball players looking to improve explosive power, lateral agility, and injury prevention.
Estimated Daily Calories
2800 kcal
Protein Target
"Focus on eccentric control during lateral movements to mimic the deceleration required when diving for a ball, which significantly reduces the risk of ankle and knee injuries."
Spikeball requires constant twisting and reaching across the body to hit the net; rotational core strength ensures you can generate power from your hips rather than just your shoulder.
Aim for 2-3 strength sessions per week, focusing on explosive movements, leaving at least 48 hours of recovery before high-intensity tournament play.
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