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Volleyball Training Plan

The volleyball training plan outlines the importance of endurance, speed, agility, and injury prevention for players. It recommends a warm-up and workout program with exercises like squats, lunges, crunches, and drills. The plan includes off-season, pre-season, and in-season workout schedules as well as stretching and treating injuries with RICE (rest, ice, compression, elevation). The goal is to build strength, prevent injuries, and maintain fitness throughout the season with daily drills.

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CJ Dayaganon
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4K views4 pages

Volleyball Training Plan

The volleyball training plan outlines the importance of endurance, speed, agility, and injury prevention for players. It recommends a warm-up and workout program with exercises like squats, lunges, crunches, and drills. The plan includes off-season, pre-season, and in-season workout schedules as well as stretching and treating injuries with RICE (rest, ice, compression, elevation). The goal is to build strength, prevent injuries, and maintain fitness throughout the season with daily drills.

Uploaded by

CJ Dayaganon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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VOLLEYBALL TRAINING PLAN

Ever wonder what it takes to be successful volleyball player? It takes a lot of hard work and
determination. The training can get intense and if done incorrectly, could ruin your chances of
ever making a career out of the sport.

Physiological Aspect

 To play a successful game, a volleyball player needs endurance.


 Muscle hypertrophy is not a huge factor in the game as compared to overall speed and
agility.

Injury Prevention

Everyone knows that along with success come a couple road blocks. Injuries unfortunately
aren't something that we plan for, but we can at least help prevent some injuries from
happening.

Most Common Sites for Injury


 Back
 Shoulder
 Elbow
 Wrist
 Ankle
 Knee
Keys To Preventing Injuries
 Warm-up/Cool-down
 Flexibility
 Strength training
 Aerobic training
 Anaerobic training
 Sport biomechanics
 Treatment of each muscle injury

If Injuries Occur Use The RICE Method To Treat


 Rest
 Ice
 Compress
 Elevate
The Workout

Warm-Up
Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the
workout. Do this each day before the workout begins.

 Slow jog or low-intensity stationary cycling

Workout Program

Off-Season 1: 3x A Week
 Dumbbell Squat: 3 sets of 15 reps
 Dumbbell Alternating Bench Press: 3 sets of 15 reps
 Straight Arm Pulldowns: 3 sets of 15 reps
 Dumbbell Front Raises: 3 sets of 15 reps
 Reverse Flyes: 3 sets of 15 reps
 Overhead Tricep Extensions: 3 sets of 15 reps
 Dumbbell Bicep Curls: 3 sets of 15 reps
 Jackknife Crunches: 3 sets of 20 reps
 Oblique Crunches: 3 sets of 20 reps
 External Rotation: 3 sets of 15 reps

Off-Season 2: 2x A Week
 Dumbbell Lunge: 4 sets of 12 reps
 Hip Bridges: 4 sets of 12 reps
 Dumbbell Chest Flye: 4 sets of 12 reps
 Dumbbell Pullovers: 4 sets of 12 reps
 Dumbbell Lateral Raises: 4 sets of 12 reps
 Preacher Curls: 4 sets of 12 reps
 Tricep Pushdowns: 4 sets of 12 reps
 Crunches on Stability Ball: 3 sets of 20 reps
 Box Jumps: 3 sets of 10 reps
Pre-Season 5 Weeks Out: 2x A Week
 Bench Press: 3 sets of 8 reps
 Lat Pulldowns: 3 sets of 8 reps
 Dumbbell Shoulder Press: 3 sets of 8 reps
 Dumbbell Overhead Tricep Extensions: 3 sets of 8 reps
 Crunches on Stability Ball: 3 sets of 15 reps
 Jackknife Crunches: 3 sets of 20 reps
 Jump Squat: 3 sets of 10 reps

In-Season Maintenance: 1-2x A Week


 Lunges: 2 sets of 12 reps
 Lying Hamstring Curls: 2 sets of 12 reps
 Dumbbell Chest Press: 2 sets of 12 reps
 Dumbbell Pullovers: 2 sets of 12 reps
 Dumbbell Front Raises: 2 sets of 12 reps
 Reverse Flyes: 2 sets of 12 reps

SEASON MAINTENANCE: DAILY


 Scrimmage
 Ball Drills
 Spiking Drills
 Receiving Drills
 Serving Drills
 Blocking Drills
 Plays Tactics

Stretching
 Upward Stretch
 Shoulder Stretch
 Hug Yourself
 Kneeling Forearm Stretch
 Hamstring Stretch
 Quadriceps Stretch
 Calf Stretch
 Spinal Twist

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