Volleyball request
Hi, I'm currently in search of a program that would benefit volleyball players, specifically. No, not a jumping program; I'm seeking overall volleyball fitness...AKA core strength, legs, abs and shoulders/arms, with back workouts as an extra...can anyone help me out?
Hi Critter666! Welcome to
Hi Critter666!
Welcome to our website.
As we speak, one of our fwg trainers in working on a guide specifically targeted for your volley ball needs.
Be sure to check back in a few hours!
- Justin, FWG Employee
n/a
Workout for
Workout for Volleyball
Volleyball strength training and workout design
A workout for volleyball must contain strength training. Like almost all sports, strength is a vital component to being successful in volleyball.
Develop Joint Flexibility
A workout for volleyball needs to include flexibility training. Most volleyball strength training exercises should use the entire range of motion of major joints, especially the hips, shoulders, knees, and ankles.
Develop Core Strength
The abdominals and back muscles surround the core area of the body. Many times injuries could have been prevented just by strengthening the abs and low back.
DAY 1 (MONDAY)
Warm up - treadmill 5 minutes - brisk walk/light jog
Core: 1 set / 20-25 reps
1) stability ball sit ups
2) hanging knee raises
3) abs machine
Exercises: 1 set / 12-15 reps - should need help on last rep
1) squat or variation
step up w/ dumbbell
2) deadlift
3) hamstring curl
4) leg press
5) abductor machine
6) stiff leg deadlift
7) adductor machine
9) calf raise
STRETCH!
DAY 2 (TUESDAY)
Warm up - jump rope 5 minutes - vary footwork and speed
Rotator cuff warm up: internal / external rotation - dumbbell or resistance tube
Core: 1 set/ 20-25 reps - medicine ball
1) moving chest pass
2) twists (back to back with partner)
Exercises: 1 set/12-15 reps - should need help on last rep
1) military press/dumbbell press
rear delt dumbbell raise
2) lat pulldown
3) incline press
4) pullover
5) bench press
6) seated row
7) decline press
9) dips
DAY 3 (THURSDAY)
Warm up - elliptical machine - 5 minutes
Core: hold each 1 minute
1) leg lifts
2) plank
3) plank w/ stability ball
Exercises: Sets vary depending on exercise
1) Box jumps
- two different heights (heights will vary depending on athletic ability)
- 1 minute each (continuous)
- work up to weight vest or dumbbells
2) one-legged squat w/ medicine ball - 2 sets of 12-15
3) hamstring curl - 2 sets 15-20 reps
4) smith machine reverse lunges - 2 sets 12-15 reps
Day 4 (FRIDAY)
Warm up- treadmill 5 minutes - brisk walk / light jog
Exercises: 1 set / 12-15 reps/ 30 sec sprint on treadmill
- if possible, have a partner help set up next exercise for maximum metabolic training.
1) dumbbell shoulder press
2) incline dumbbell press
3) dumbbell lateral shoulder raise
4) bench press
5) pullover
6) pull ups (machine or natural)
7) rear delt raise -
9) tricep press
-Dylan Hickey- FWG Employee