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.
Hold a plate with your hands at the 9 and 3 positions. This volleyball-specific exercise builds the core and also develops upper body strength. This workout helps your shoulders stay healthy and aids in transferring power from the core to the upper body. Recommended Reps: 3 sets of 20 reps (10 left, 10 right)
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Volleyball Workout Program: Bodyweight strength training you can literally do anywhere. The following volleyball workout program has many functional exercises including push-ups, pull-ups, handstand push-ups, dips, one leg squats, one leg deadlifts, one leg back extensions, and a few others that might be new for you.
1. Plyometrics. Going along with your volleyball training strength program, plyometrics are a very effective form of power training to help volleyball athletes increase vertical jump and increase explosive power on the court. In simpler form, plyometrics is jump training, but not just straight up and down.
Girls volleyball training program. rpsportstraining volleyball training program is designed for serious young volleyball athletes. Volleyball is an exciting game that requires good skills and fitness to compete at a high level. You will improve your volleyball fitness and skills with our 5-10 week training program that is designed for your specific needs.
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Volleyball Week-1 Training Plan 20 minutes Warm-up • Jogging: 2 mins. around court • Stretching: Calves, hamstrings, quads, groin, shoulders, and arms 45 minutes Skill Work -----• • • • • • • • • • • • • • • • • • • •
Volleyball players require a high level of stamina and endurance to compete on the court. Your training and preparation should reflect the pace of the game. High Intensity Interval Training (HIIT) is the best style of conditioning for volleyball players. Listed below are some examples of the best conditioning workouts.
A strength training workout for volleyball should simulate volleyball skill movements. Volleyball players, like just about all athletes, should include multi-joint exercises in their training. A triple extension is a good example of a volleyball specific multi-joint exercise.