Squat progression with Jeff Macy Rate For an entire course on volleyball related strength and conditioning exercises, check out the Jeff Macy Sports Performance Training course. Double leg squat exercises are compound exercises that work the lower body of an athlete, targeting their muscles in the butt, front and back of legs. In addition, this type of workout also works in stabilizing the athlete’s muscles in the lower back, outer and inner thighs, and calves. In this double leg squat exercise introduction, Art of Coaching Volleyball contributor Jeff Macy presents the numerous benefits athletes can gain from safely performing various double leg squat exercises. Improves the jumping ability of athletes Assists athletes in strengthening their legs, enabling them to land safely Helps athletes change direction better during a game The goblet squat is a lower body, knee-dominant exercise that develops an athlete's leg muscle strength. This type of exercise is especially helpful for volleyball training because players are constantly using their legs to jump, dive, change direction, etc. Jeff Macy expresses the importance of using correct goblet squat form in improving the overall performance and warns coaches that there are common errors to look out for as athletes complete this exercise. The back squat is one of the most efficient weight lifting exercise used for volleyball training. This type of exercise is commonly used to develop the muscles in the lower body of an athlete, particularly the quads, glutes, hamstrings and spinal erectors. It's important for athletes to keep proper form and to control the weight both down and back up. Jeff gives the following reasons why the back squat is important for volleyball training: It trains athletes in producing and absorbing force better It strengthens the body, keeping athletes safe and injury free It improves an athlete’s efficiency and strength on the court