Versatile Athlete
VolleyballJump higher, move faster, and dominate the court—no equipment needed! This 24-week volleyball-specific bodyweight program is designed to enhance explosiveness, agility, endurance, and injury prevention, all while improving overall strength and mobility. Perfect for athletes of all levels, this program helps you develop the power and control needed for peak performance.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
3 x 15
A2
Mini Band Hip Bridges
3 x 15
A3
Elevated Calf Raise
3 x 20
B1
ECC Push-up
3 x 8
B2
Nasty 5's
3 x 8
B3
Half Superman Hold
3 x 0:30
C1
Bicycle Sit-Ups
3 x 12
C2
Plank
2 x 0:45
A1
Kneeling Hurdle Stepover
4 x 10
A2
Pigeon Heel Taps
4 x 8
A3
Thread the Needle
4 x 6
A4
Sumo Squat to Stand
4 x 8
A5
Ankle Mobs
4 x 10
A6
Toe touches
3 x 20
A7
Quad Rows
3 x 12
A8
Paloff Press
3 x 8
A9
Straight Leg Sit Ups
3 x 15
A1
Mcgill hip airplane
3 x 8
A2
Reverse Nordic
3 x 12
A3
Mini Band Lateral Walks
3 x 15
B1
Pike Toe Taps
3 x 10
B2
T's and Bent T's
3 x 10
C
T-Spine Rotation
3 x 8
A1
Sprinter Sit Up
3 x 12
A2
Slider Pike-Up
3 x 12
A3
Side Crunch
3 x 20
A4
Stir the Pot
3 x 20
A5
Lying Leg Raise On Bench
3 x 15
A6
Plank Up Downs
3 x 10
A1
Walking Lunges
3 x 12
A2
Roller SL Hip Bridge
3 x 12
A3
SL Calf Raise
3 x 15
B1
Bear Crawl
3 x 15
B2
Wall Circles
3 x 8
B3
Swimmer Hovers
3 x 5
C1
Toe Touches
3 x 15
C2
Hollow Hold
2 x 0:35
