12 Week Volleyball Program

Mike Boyle Strength and Conditioning

Volleyball, Plyometrics, Functional Training, Youth Sports
Coach
Mike Boyle

12-week volleyball strength and conditioning program designed to get you jumping higher and more agile on the court.

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Learn From the Best
With over 30 years of experience, Mike Boyle is one of the foremost experts in the field of Strength & Conditioning. While constantly striving to improve, his system has been refined for decades in order to provide the most comprehensive sports performance programs available.
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Uncompromising Strength
Every MBSC Program is designed with translation to sport in mind. From the exercises selected to the order in which they're performed, our aim is to maximize results while minimizing risk.
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Beyond the Weight Room
Building a better athlete doesn't stop in the weight room. MBSC Programs cover the full spectrum of athletic development, ensuring you have the speed, power, agility & skills to take your game to the next level.
Features
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Programming 4 days per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Recommended
Recommended Equipment: - Sled - Dumbbell or Kettle-bell Set - C
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Coach
coach-avatar 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.

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Train with the Best

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.

Get 12 Week Volleyball Program
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12 Week Volleyball Program