Volleyball Training Program
Off Season
Warm Up
- Run 10 laps around the court. (No cutting corners.)
- Static Stretches: arms, shoulders, legs, wrists, ankles, back, calves
- Ballistic: A & B skip, karaoke, side swipes, high knees, butt kicks, jump for height
- PNF: Partner stretches; legs
During Practice
- Hitting Drills w/ a three step approach
- Blocking Drills: solo and assisted (focus on getting up and over the net)
- Passing Drills: butterfly, serve and pass, communication and calling (focus on good passes)
- Setting Drills: setter works on getting into position and under the ball, passers work on getting to the ball and getting a good pass in
- Diving Drills: pancake, suicide dives
- Serving Drills: serve and chase
- Team Scrimmage: 3x a week
Weight Training
- 3x a week
- Bench: 3 sets
- Close Bench
- Squat
- Shrugs
- Lunges
- Clean and Jerk
- Tri Ext
- Overhead Squat
- Box Jumps