12 Week Volleyball Program
Mike Boyle Strength and Conditioning
Volleyball, Plyometrics, Functional Training, Youth Sports12-week volleyball strength and conditioning program designed to get you jumping higher and more agile on the court.
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea Quadruped Lat Stretch x3 breaths (:30/side) 1/2 Kneeling Rotation x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea Front Wall Slide x5
Prep
D
Movement: Linear Dynamic Warm Up
10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 1 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Hurdle Jump w/ stick x5 Standing Chest Pass x10 2pt Stance Sprint x10yd
F
Timed 10yd Sprint
1 x 2 @ 10
G1
W-Pulldown
2 x 8
G2
Goblet Split Squat
2 x 8
H1
Skater Squat
2 x 8
H2
Eccentric Slideboard Leg Curl
2 x 6
H3
Half Kneel Row
2 x 8
I1
Half Kneel Inline Lift
2 x 8
I2
1 Leg Bench Hip Lift
2 x 8
J
Tempo Run
1 x 10 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Mobility 4
~5 minutes Table Hip Rotator x20s ea Spiderman Hamstring x5ea Adductor Rock w/ Foot Rot. x5ea Quad. T-Spine Rot. x5ea Straight Knee Ankle Mob. x5ea 1/2 Kneel Stick Pec. x5ea
Prep
C
Movement: MiniBand Series
MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea
Prep
D
Movement: Lateral Dynamic Warm Up
10yd in each direction: Lateral Bear Crawl x10yd ea 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 2 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing 2 rounds: Standing Side Toss x5ea Medial/Lateral Hop w/ stick x3ea
F1
KB Swing
3 x 8
F2
Squat jump
3 x 3
F3
Front Plank
2 x 20
G1
DB Alt Bench
2 x 8
G2
Side plank
2 x 20
G3
Floor Slide
2 x 6
H1
Half Kneel Landmine Press
2 x 8
H2
TK Anti Rotation Hold
2 x 15
H3
Shoulder External Rotation
2 x 8
H4
Pilates Ring
2 x 10
I
Slideboard
3 x 10
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea Quadruped Lat Stretch x3 breaths (:30/side) 1/2 Kneeling Rotation x5ea Standing Ankle Mob x5ea
Prep
C
Movement: Activation/Motor Control Phase 1
2 Leg Hip Lift x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea Front Wall Slide x5
Prep
D
Movement: Linear Dynamic Warm Up
10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 3 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Linear Bound w/ stick x5ea Hurdle Hop w/ stick x3ea Standing OH Throw x5 2pt Stance Sprint x10yd
F
Timed 10yd Sprint
1 x 2 @ 10
G1
TrapBar Deadlift
2 x 8
G2
Ring Rows
2 x 8
H1
1 DB SLDL
2 x 8
H2
X Pulldown
2 x 8
H3
1 Leg Squat
2 x 8
I1
Half Kneel Inline Chop
2 x 8
I2
Glute Ham with Assisted Concentric
2 x 3
J
Tempo Run
1 x 10 @ 15
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Mobility 4
~5 minutes Table Hip Rotator x20s ea Spiderman Hamstring x5ea Adductor Rock w/ Foot Rot. x5ea Quad. T-Spine Rot. x5ea Straight Knee Ankle Mob. x5ea 1/2 Kneel Stick Pec. x5ea
Prep
C
Movement: MiniBand Series
MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea
Prep
D
Movement: Lateral Dynamic Warm Up
10yd in each direction: Lateral Bear Crawl x10yd ea 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea
Speed/Agility
E
Jump/Throw/Sprint Phase 1 Day 4 (4-Day)
- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing 2 rounds: 1 Arm Rotational Chest Pass x5ea Lateral Bound w/ stick x5ea
F1
KB Swing
3 x 8
F2
Squat jump
3 x 3
F3
Front Plank
2 x 20
G1
Alternating Incline DB Bench Press
2 x 8
G2
Side plank
2 x 20
G3
Lateral Squat w/ T-Spine Rotation
2 x 3
H1
Push Up
2 x 10
H2
Get Up to Elbow
2 x 3
H3
Shoulder External Rotation
2 x 8
H4
Pilates Ring
2 x 10
I
Slideboard
3 x 10
Mike Boyle
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, and Functional Training. Prior to co-founding MBSC in 1996, Mike served as the Head Strength & Conditioning Coach at Boston University for 15 years. He also served as the Strength & Conditioning Coach for the Boston Bruins, the US Women’s Olympic Ice Hockey Team, and the World Champion Boston Red Sox in 2013.
Mike Boyle Strength & Conditioning is consistently ranked among the best gyms in the world. Take your game to the next level and come see why countless sports legends choose to train with MBSC.
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