This is the exact program given to incoming freshman volleyball players at Duke to prepare them to play at the next level. It will help you jump higher, boost your offensive power and improve your defensive quickness on the court. The program features three workouts per week with exercises designed for maximum results, yet appropriate for still-developing high school athletes. After four weeks, you will have gained full-body strength and power and improved your lower-body and core stability.
- Start each workout with a 10-minute dynamic warm-up and finish with a 10-minute cooldown.
- Perform grouped exercises (e.g., 1a, 1b and 1c) consecutively with no rest between them. Rest 30 seconds between sets.
- If you're unfamiliar with an exercise, practice it using only your body weight before picking up a barbell or dumbbells. It's always better to start light and gradually lift heavier weight.
- For those of you concerned about bulking up, this workout will not cause you to gain hulking muscles. But it will make you a better and more durable athlete.
Optional Core Routine
Finish your workouts with a core finisher. Building a powerful core will help you hit the ball harder and stay injury-free.
- Alternating Single-Leg Atomics – 3x20
- Overhead Pressing Sit-Ups – 3x10 (25-pound plate)
- Plank Hold with Alternating Leg Raise – 3x10 each leg
- Physioball Pikes – 3x12
- Pallof Press – 3x10 each side (2-sec. hold)
- Alternating Physioball Superman – 3x10 each side
- Flutter Kicks With Plate Hold – 3x20 each (25-pound plate)
- Plate V-Ups – 3x12 (10-pound plate)
- Plate V-Twist – 3x15 each side (10-pound plate)
- Icemen – 3x10 each side (10-pound plate)
- Alternating Single-Leg V-Ups – 3x10 each side
- Physioball Body Saw – 3x15
Benefits: Increase lower-body power, which will improve your vertical jump.
How to: Stand 6 inches in front of a knee-high box or bench with your feet hip-width apart. Sit your hips back and bend your knees to lower into a Quarter Squat. Explosively jump up and land softly with both feet on the box. Step down and repeat.
Physioball Leg Curls
Benefits: Develops strong and durable hamstrings.
How to: Lie with your upper back on the ground and heels on a physioball. Your body should be in a straight line. Keeping your hips up, bends your legs to roll the physioball toward your butt. Slowly extend your legs to roll the ball to the starting position.
Med Ball Push-Ups
Benefits: Increases chest strength and improves shoulder stability.
How to: Place your hands on a med ball and assume a push-up position. Keeping your back flat, bend your elbows to lower your chest to the med ball. Drive your body up to complete a rep.