Volleyball Workout Plan

Volleyball Jump Training

  • intermediate level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 15 exercises, you'll be doing the following exercises:

Dumbbell single arm snatch grip deadlift
Sets: 3 Reps: 10

Butt kicks
Sets: 3 Reps: 10

Lateral depth jump with forward jump
Sets: 3 Reps: 10

Four squat flip switch BOSU ball
Sets: 3 Reps: 10

Single arm dumbbell push press with rotation
Sets: 3 Reps: 12

Supine hamstring stretch
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 4 Reps: 12

Gastroc stretch (pronation & supination)
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 3 Reps: 10

Soccer throw
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Functional lateral lunge
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 15 exercises, you'll be doing the following exercises:

Dumbbell single arm snatch grip deadlift
Sets: 3 Reps: 10

Butt kicks
Sets: 3 Reps: 10

Lateral depth jump with forward jump
Sets: 3 Reps: 10

Four squat flip switch BOSU ball
Sets: 3 Reps: 10

Single arm dumbbell push press with rotation
Sets: 3 Reps: 12

Supine hamstring stretch
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 4 Reps: 12

Gastroc stretch (pronation & supination)
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 3 Reps: 10

Soccer throw
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Functional lateral lunge
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 14 exercises, you'll be doing the following exercises:

Dumbbell single arm snatch grip deadlift
Sets: 3 Reps: 10

Butt kicks
Sets: 3 Reps: 10

Lateral depth jump with forward jump
Sets: 3 Reps: 10

Four squat flip switch BOSU ball
Sets: 3 Reps: 10

Single arm dumbbell push press with rotation
Sets: 3 Reps: 12

Supine hamstring stretch
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Gastroc stretch (pronation & supination)
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 3 Reps: 10

Soccer throw
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Functional lateral lunge
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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