Playing volleyball all year long isn’t enough to be a great volleyball player. An athlete needs to train for volleyball as well as cycle-off a training program and playing. Simply put, the athlete needs to prepare the body for the rigors of the sport and they can do this with a detailed volleyball training program for athletic performance.
by John Forman. Here is a sample volleyball off-season/summer workout program. It comes from my days coaching at Brown and was given to our players in 2004 for their use during the summer months. To provide a sense of timing, we began our pre-season about August 25th each year, so the program is timed out with that in mind.
Overhead Tricep Extensions: 3 sets of 15 reps. Dumbbell Bicep Curls: 3 sets of 15 reps. Jackknife Crunches: 3 sets of 20 reps. Oblique Crunches: 3 sets of 20 reps. External Rotation: 3 sets of 15 reps. Click Here For A Printable Log Of Off-Season #1: 3x A Week.
Planning a Volleyball Training & Competition Season There will be many different skills to teach players during the course of a season. A season-long training plan will help coaches present skills in a systematic and effective way. The sessions in the plan below are organized in a twice-a-week format. Sample Training Plan Preseason Week #1
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Sample Volleyball Plyometrics Session. DAY 1. Depth jumps – 3 sets x 8-10 reps; Over The Back Toss – 3 sets x 8-10 reps; Lateral High Hops – 3 sets x 8-10 reps; Squat Throws From Chest – 3 sets x 8-10 reps; DAY 2. Single Arm Throws – 3 sets x 8-10 reps; Hurdle Jumps – 3 sets x 8-10 reps; Wall Throws – 3 sets x 8-10 reps
Ball-handling warm-up Part 2: I then had the players do the 2-Player Set & Touch drill to get them moving and work on footwork. Ball-handling warm-up Part 3: To mix the players around and start integrating the new players in, I did rotating pepper by having one side of gym rotate every 90 seconds. Ball-handling warm-up Part 4: I then moved ...
Training Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program. Research shows that to ...
Volleyball Summer Workout 2014 Phase I June 2nd-July 5th Monday Warm-up Jump Rope 200 AB circuit: Toe touches, leg raises, knee tucks Superman, 3x 20 reps Superset the following: Incline Bench 3x 8 Push- ups 3x 10 Back Squat 4 x 10 DB Bent- Over Row 4 x 10 DB Incline Bench Press 3x 10 Overhead Walking Lung 3 x10 Leg Curls 3x 12