the 16 exercises you’ll see here build in intensity from the easygoing warm-up phase to dynamic jumps, sprints, shuffles and upper-body work. the first exercise in the pre-practice strength and agility workout is a simple walk, first on the toes, then on the heels. after the sitting lower-ab work, players do a one-minute plank as a continuation of their core work. as trainer randy brewer mentions in the video, the specific combination of exercises in phase 7 is designed to recreate moves that the players will make later in practice on the volleyball court.
building on the previous series of ladder and hurdle drills, these exercises are variations that include multi-directional movements and wide side-to-side hops. as you’ll see in the video, players jump on the box, then jump off, then rotate in the air before jumping back up again. the pulling exercises in this video help players strengthen their scapula and the shoulder blade muscles in their backs so they balance out the strength that they develop in the front of their shoulders by repeatedly hitting volleyballs. in this upper-body exercise, players do push-ups with one hand on the ground and one hand on a med ball.
printables & handouts practice plans scouting reports next up in the pre- practice strength and agility workout are sometimes of the season-ending variety — like an acl tear. pre-season 5 weeks out: 2x a week. bench press: 3 sets of 8 reps. lat pulldowns: 3 sets of 8 reps. dumbbell shoulder press: 3 sets of 8 reps. dumbbell overhead tricep extensions: 3 sets of 8 reps. crunches on stability ball: 3 sets of 15 reps. jackknife crunches: 3 sets of 20 reps. jump squat: 3 sets of 10 reps. play as much volleyball as possible to get ready for our pre-season we will begin each practice with this routine, so., volleyball workout plan pdf, volleyball workout plan pdf, high school volleyball off-season training, volleyball strength and conditioning program for high school, volleyball off-season training program.
12 week pre-season warm up. weight training – (alternate work outs every other day). 1 lap warm-up around school, preseason volleyball program sport specific workout plan by alex ferguson. this is a intermediate routine that consists conditioning program usa volleyball sportkit. a typical pre-season training program each session , in season volleyball workout program, usa volleyball workouts, volleyball conditioning games, college volleyball workouts
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