This workout should be done 3 times a week. Between workout days try to do some running, swimming or biking to work on your
cardio. If you have any questions just let me know.
Do Workout A first week, then Workout B second week, Workout C third week then repeat.
VOLLEYBALL WORKOUT
Workout A – Repeat 3 Times w/ Break Between
Workout B – Repeat 3 Times w/ Break Between
Little or no break between exercises
Little or no break between exercises
Arm Pulses – Right Arm
1 min
Arm Pulses on knees w/toes up – Rt Arm
1 min
Arm Pulses – Left Arm
1 min
Arm Pulses on knees w/toes up – Lt Arm
1 min
Medicine Ball Plank w/leg raises
1 min
Single Leg Pendulum’s w/DB – Rt Leg
1 min
Scissor Shuffle Down Line
1 min
Single Leg Pendulum’s w/DB – Lt Leg
1 min
Two Ball Plank
1 min
Medicine Ball Plank w/leg raises
1 min
Lateral Lunges Holding MB
1 min
Line Runs
1 min
Single Leg Hop – Right Foot
1 min
Two Ball Plank w/leg raises
1 min
Single Leg Hop – Left Foot
1 min
V Sit
1 min
V Sit
1 min
Single Leg Box Jump – Right Leg
1 min
Single Leg Squat Holding DB – Rt Leg
1 min
Single Leg Box Jump – Left Leg
1 min
Single Leg Squat Holding DB – Lt Leg
1 min
Push-Ups w/Dumbbell Raises
1 min
Push-Ups w/Shoulder Taps
1 min
Wall Sit w/Ball between Knees
1 min
Workout C – Repeat 3 Times w/ Break Between
Daily Warm-up
Little or no break between exercises
Should do this before you workout
Squat Jumps w/arms behind head
1 min
Jog a lap around gym or equivalent
Medicine Ball Plank w/push-up
1 min
High Knee Run Lap
Forward Lunges Holding DB’s
1 min
Butt Kick Lap
Scissor Shuffle Down Line
1 min
Shuffle Left for Lap
Two Ball Plank w push-up
1 min
Shuffle Right for Lap
Lateral Lunges Holding MB
1 min
Jog a Lap
V Sit
1 min
Walk a Lap
Single Leg Box Jump – Right Leg
1 min
Single Leg Box Jump – Left Leg
1 min
Each workout day you should Jump Rope for 3 mins
Push-Ups w/Dumbbell Raises
1 min
increasing as able up to 5 mins each day.
Single Leg Pendulum’s – Rt Leg
1 min
Single Leg Pendulum’s – Lt Leg
1 min
EXPLANATION OF LIFTS AND EXERCISES
Arm Pulses:
Keep your abs tight and facing wall bounce ball against wall while starting above head move your arm laterally to
90 degrees and back up. Try to keep ball bouncing entire time.
MB Plank:
Put hands on ball and assume a push-up like position with hands on ball instead of ground. When you add leg
raises you will alternating lifting leg straight up and then alternate. Push-ups are just done with hands on ball.
Scissor Shuffle:
Find a line to jump down and as you go alternate jumping scissoring legs, alternating legs going in front and
behind.
Two Ball Plank:
Put each hand on a separate ball then raise yourself in a push-up position. Leg lifts are the same.
Lat MB Lunges:
Holding dumbbells in your hands you lung sideways alternating legs stepping laterally. You are simulating a
lateral step to dig a ball while putting your arms forward as if you are passing a ball.
Single Leg Hop:
On one foot you will jump back a forth laterally across a line on the floor. Continue for time.
V Sit:
Sitting you lean back with arms out and raise legs slightly bent and hold that position. Tighten core while doing.
Single Leg Squats: Stand on one foot with arms out and other leg behind and squat down to parallel and stand back up without
locking knee. Continue for time then do other leg.
Push Ups:
Should be done with hands shoulder width apart and on your toes not your knees. If you need to start on your
knees make sure you work up to your toes and keep your back straight. You will do either shoulder taps where
when you come up you alternate taping opposite shoulder with hand then do push-up and tap other shoulder.
When using DB’s you do push-up then raise DB like a row then do push-up and do other DB lift.
Wall Sit w/Ball:
Sit against wall with thighs parallel to ground and squeeze ball between knees, hold for time.
Single Leg
Pendulums:
Line Runs:
Single Leg Box
Jump:
Stand holding DB with one leg slightly off ground, You will swing down touching ground with DB and stand
back up never letting your other foot touch the ground. Continue for time then do other leg.
Facing a line you will alternate putting each foot over line then bringing feet back as quickly as possible. Continue
for time.
Standing on one-foot find a box about 12-18 inches and you will squat down and jump onto box. Step down and
continue for time then do other leg.
Squat Jumps:
You want to squat down with thighs parallel to ground and then jump as high as possible and repeat. Hold hands
behind head
For DB Lunges:
Holding dumbbells in your hands you lung out alternating legs stepping forward. Make sure you step far enough
so your knee is not going further out then your toes and touch your back knee then step forward. Do this walking
for the amount of time, you can go back and forth across room.