STACK Summer Training Guide: Volleyball

June 1, 2012 | Featured in the Summer 2012 Issue

Must See Volleyball Videos


Designed by:
Bryan McCall, CSCS, director of Michael Johnson Performance Training at SPIRE Institute John Hawks, director and head volleyball coach at SPIRE Institute, former head coach of the U.S. Men's Junior National Team

Program Goals

The elite volleyball athlete is explosive and possesses the ability to generate force through the ground while remaining quick and flexible. This volleyball training program will improve all facets of athleticism, but especially strength, by combining traditional lifting with different rep ranges and schemes. This leads to more stability when moving side to side to set up attacks and more power when striking the ball. The program is focused on building a total athlete, so every characteristic—speed, strength, skill, sensory, stamina and suppleness—is worked in each session. We work the body in this way to overcome the effects of repetitive, "sportspecific" volleyball movements by developing balanced muscle strength and full range of motion.

Three Things

Here are three keys to keep in mind as you get into our volleyball program.

Don't Overtrain

If you're feeling burned out, try some short circuits, or do yoga or Pilates as a change of pace. Think of improvement as a steady process, measured in small increments, not something you accomplish with one or two workouts. With traditional lifting, perform some lighter sets or an entire lightweight workout every few weeks just to keep your body fresh. Many physical therapists suggest that athletes who sometimes train beneath their maximum capacity recover more effectively. Accept the fact that you can't go to failure on every set. Low-intensity and low-impact training help the body heal itself. Your nervous system's ability to recover influences your ability to continue training explosively. If you are not fully recovered before a new session, you might feel lethargic and lack energy.

Build a Base First

A core tenet of the program is to maximize physical attributes like speed and strength before expecting dramatic performance results on the volleyball court. Athletes will improve their basic jumping, running and rotational abilities before worrying about how to improve their serve. Obviously, practice your on court skills a few times each week, but focus on improving as an athlete first.

The Power of Circuits

At various points during the eightweek program, you'll perform supersets or circuits, exercises performed one after another without rest. These will not only increase your power and strength, they will also improve your muscular endurance. You're essentially training your body to respond better to stimuli when you're challenged late in matches.

Download the complete summer volleyball workout from the STACK Performance Center.

Must See
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,230,029
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,391,843
Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 7,228,261

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

The Most American Workout Ever

The Most American Workout Ever

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

8 Cures for a Weak Grip

8 Cures for a Weak Grip

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

YardBarker