Volleyball

Volleyball

Base Training

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Teens (with >2 years of training) and adults
      • Olympic-style weight training after general condition phase

Prehab

Dynamic Mobility/Warm-ups

  • Fall Forward
  • High Knee Lift
  • Foreleg Reach with Active Pull-back
  • Back Leg Extension
  • Butt Kick
  • Figure Eight
  • Shuffle and Accelerate
  • Quick arm And Foot
  • Resisted Running
  • Lateral Leg Swings
  • Acceleration and Deceleration
  • Drive Past
  • Give-and-go Acceleration and Deceleration Acceleration

Speed, Agility, and Quickness

  • Speed
    • 10m Sprint
    • 20m Sprint
  • Agility
    • Shuffle Transition
    • Zigzag
    • Defensive Spin Reaction
    • Depth Joust Shuffle Block Drill
    • Court Drills
      • Court Shuffle, Sprint, Backpedal
      • Court Agility
      • Four Corners
      • Jump, Shuffle, Jump
    • Ladder Drills
      • Hip Rotation
      • Skier
      • Icky Shuffle
      • Crossover Icky Shuffle
    • Stairs
      • Quick Step
      • Two Step
      • Three Step

Movement Patterns for Plyometrics

Could not find a plyometric exercise in textbooks addressing Trunk Extension (Hip & Spine Extension)

Exercise References

  • Foran 2001
    • 6-7 seconds work, 12-14 seconds rest
    • Drop jump
    • Depth jump
    • Shuffle transition
    • Zigzag
  • McNeely 2007
    • Beginner
      • Box landing
      • Tuck jump
      • Box jump
      • Ball slams
      • Overhead throw
    • Intermediate
      • Depth jump and side step
      • Static squat jump
      • High knee box jump
      • Rotational swings
      • Pullover toss
    • Advanced
      • Box to box jump
      • Hurdle jumps
      • Depth jump
      • Twisting sit up toss
      • One arm heavy bag push
      • Kneeling two-hand overhead throw
  • Chu 2013
    • Tuck Jump (thighs parallel)
    • Lunge Jump
    • Deep Squat Jump
    • Single Leg Forward
    • Box March
    • Alternate Bound with Single Arm Action
    • Lateral Box Jump
    • Single Leg Forward Hop Over Barrier
    • Lateral Jump over Barrier
    • Box Jump to Athletic Position
    • Depth Jump Single Leg Forward
    • Depth Jump with Backward Glide
    • Depth Jump Single Leg
    • Medicine Ball
      • Chest Pass Sit-up
      • Marine Crunch (throw-down)
      • Partner Standing Trunk Rotation
      • Chest Pass from Back
      • Slide
    • Tuck Jump with Heel Kick
    • Cycled Lunge Jump
    • Deep Squat Jump
    • Double Leg Vertical Power Jump
    • Single Leg Lateral Box Speed Hop
    • Combination Bounding with Single Arm Action
    • Double or Single Leg Zigzag Hop
    • Forward Backward Hop Over Barriers
    • Hurdle Hop
    • Box Depth Jump Double/Single Leg Forward
    • Box Depth Jump with Medicine Ball Chest Pass
    • Box Depth Jump with Medicine Ball Catch
    • Box Depth Jump with Forward Long Jump
    • Box Jump for Speed
    • Pullover Crunch with Medicine Ball
    • Russian Twist w/ MB
    • Side Throw Kneeling or Standing
    • Supine Backward Throw
    • Overhead Throw
    • Tuck Jump with Abdominal Crunch
    • Single Leg Vertical Jump
    • Speed Hops
    • Lateral Lunge with Single Leg Box Support
    • Hop over Barriers with Middle Lateral Box
    • Multi-directional Barrier Hop
    • Barrier Hop with Medicine Ball Dunk
    • Hurdle Hop with Box Contacts
    • Depth Jump Forward and Backward
    • Depth Jump with Maximum Medicine Ball Throw
    • Depth Jump with Spin Dunk
    • Depth Jump with Medicine Ball Catch and Redirect Dunk
    • Depth Jump with 180° Spin
    • Single Leg Power Box Step
    • Seated 45° Lateral Catch
    • Medicine Ball Spin and Dunk
    • Jump Throw
    • Defensive Spin Reaction
    • Depth Joust Shuffle Block Drill
    • Depth Jump with Directional Dig
    • Multi Directional Barrier to Cue to Ball Reaction
  • Mellion (1997)
    • Footspeed Drills (pg 670)

Green Bullet = Sports Specific


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