Summer volleyball workout by Cameron Davidson, strength coach for the Penn State women’s volleyball team.
What Matters Now
With four weeks to go, this program will get you strong enough to get through a full week of practices and games, and still play your position at a peak level. It will make you stronger and faster, which ultimately will help you jump higher, strike harder and play better defense.
What This Program Will Do for You
The program prioritizes body control by building back and core strength, which allows for powerful moves on the court. When you take a big, powerful move and go up for a block, the best players can hold that position. Weaker players may shift in the air and miss their block because they don’t have body control.
Key Tips for Success
The exercises shouldn’t be a grind. If a weight feels too heavy, back off the pounds. It’s better to lift lighter weights and leave one or two reps left in the tank.
Check out the full 2014 Summer Training Guide.
Featured Volleyball Exercises
Bench Push-Ups: Increase chest and shoulder strength; protect the shoulder joints.
Single-Leg Balance Touch: Develops the balance needed to move laterally and leap up on one leg.
Dumbbell Reverse Lunge: Increases single-leg strength so you can make powerful moves off both legs.
STACK Summer Volleyball Training
More Volleyball Exercises
Stand with your feet hip-width apart on an 8- to 10-inch box. Step forward off the box. Land softly by bending your hips and knees.
Single-Leg Balance Holds
Stand on one leg for the specified duration.
Stand with your feet slightly wider than hip width and your body positioned perpendicular to a cable machine. Grasp the cable handle with both hands directly in front of your chest. Keeping your core tight, extend your arms in front of your chest. Bring your hands to your chest to return to the starting position.
Seated Band Abduction
Assume a seated position on a bench so only half of your thighs are on the bench. Wrap a mini band around your legs, just above your knees. Drive your knees apart as far as possible; hold for one count. Slowly allow your knees to come together.
Perform a Front Plank and Side Plank in both directions for the specified duration.
Single-Leg Balance Touch
Stand on one leg with your hands in front of your thighs. Keeping the toes of your raised foot at the heel of your balancing foot, bend your hips and knees, and touch the ground with your fingertips. Stand up to return to the starting position. Perform a set with your opposite leg.
3-Way Delt Raise
Perform a Side Raise, Front Raise and Rear Delt Raise.
4-Way Band Hip Walk
Stand with your feet hip-width apart. Walk forward and backward, and shuffle left and right.
4-Way Ankle Band
Sit on a bench with one leg extended. Loop a resistance band around your foot and apply tension to the band. Perform the specified number of reps pointing your toes, rotating your foot inward and rotating your foot outward. Attach the band to a pole and loop it around the top of your foot, and pull your toes toward your shins.
Lie on your stomach with your legs straight. Extend your arms overhead to form a ‘Y’ with your hands straight and thumbs pointed up. Raise your hands in the air as far as range of motion allows, and then lower to the starting position. Bring your arms to your sides to form a ‘T’ with your body and repeat. Repeat with your arms forming a ‘W’ and then an ‘L’. Continue in an alternating fashion.