Elite Volleyball Performance

Body By Binetti

Volleyball

Coaches

Molly Binetti and Josh Holmes

Elite Volleyball Performance is an 8-week strength and conditioning program designed specifically for athletes to be physically prepared to play volleyball at the highest level.

This program includes 3 days of total body training aimed at improving strength, explosiveness, and vertical jump height. Each day includes conditioning specific to volleyball - no excess running and pounding - and includes exercises to improve volleyball players' ability to be powerful throughout an entire match. Day 4 of the program is a bonus conditioning circuit for those who really want to take their game to the next level.

Elite Volleyball Performance was designed by two coaches who have a decade of experience developing healthy youth, high school, and elite college volleyball players.

$100

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Stay Durable

The best athletes are able to stay healthy on the court and help their team win. Get expert programming from coaches who have a track record of developing healthy, strong, durable volleyball players. No nonsense, just real results!

Conditioning That Makes Sense

Volleyball players need to be strong and able to be explosive and powerful throughout the course of an entire match. They perform hundreds of high intensity movements, and their conditioning should reflect that. No mindless running here - just a program to help players jump, land, sprint and move fast repeatedly!

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

The program is delivered right to your phone through the app

Equipment

Required

Dumbbells // Medball // Bench/Box

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Split Squat Hold

2 x 45

Crawl

2 x 15

Gallop

2 x 20

Glute Bridge Hold

2 x 45

Pogos

2 x 15

Deep Squat Drop Landing

3 x 6

Chin-up Hold

@ 30

Tempo Goblet Squat

10, 8, 6

DB RDL

3 x 12

DB Bench Press

12, 10, 8

Blackburns

3 x 45

Partner Chase Sprints

1 x 8 @ 15

Monday

Week 1 Day 2

DB Lateral Squat Hold

2 x 30

Dead Hang

2 x 30

Bench Adductor Plank (Knee)

2 x 30

SL Glute Bridge

2 x 15

Diagonal Pogos

2 x 15

Split Squat Jump

2 x 6

DB Supported 1-Arm Row

3 x 10

Goblet Split Squat

3 x 8

Hammy Walkout

3 x 6

DB 1/2 Kneel 1-Arm OH Press

3 x 8

Prone Y

3 x 20

Conditioning

VB Circuit

Shuffle + Block Touch Jump x2 ea way Medball Slam x10 Perform as many sets as possible in 5 minutes

Wednesday

Week 1 Day 4

Bear Hold With Shoulder Tap

2 x 45

Spanish Squat Hold

2 x 45

SL Glute Bridge Hold

2 x 45

Single Leg Pogos

2 x 20

Drop Single-Leg Squat

3 x 6

1-DB Lateral Squat

3 x 10

DB Chest Supported Row

3 x 10

DB Supported SL RDL

3 x 8

Eccentric Pushup

3 x 6 @ 5

Superman

3 x 15

Gambetta Leg Circuit

Thursday

Work Capacity/Conditioning Circuit

Squat to Press

3 x 30

DB Unsupported 1-Arm Row

3 x 30

DB Unsupported 1-Arm Row

3 x 30

Step-up - Left

3 x 30

Step-up - Right

3 x 30

Glute Bridge

3 x 30

MB Split Stance Slam

3 x 30

MB Split Stance Slam

3 x 30

Calf Raise - Left

3 x 30

A10

Calf Raise - Right

3 x 30

Coaches

More from Body By Binetti

Molly Binetti

Performance Coach at the University of South Carolina, Owner of Body By Binetti LLC

Josh Holmes

Owner of J Holmes Training and Nutrition

Offseason Work Made Easy

Take the guesswork out of training and let us do the work for you - everything you need to elevate your game this offseason is right at your fingertips. Train with the best to be YOUR best!

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FAQs

Who is this training for?

EVP is designed for volleyball players of all levels - youth, middle school, high school, college - who are looking to get their bodies stronger and healthier for the upcoming season.

How long do the workouts take?

Each session should take approximately 45 minutes.

What happens if I miss a day of training?

It's okay - we get it! You can pick up right where you left off, and you can move workouts around to fit your life schedule.