Quickness for Volleyball: Training by Jade Cameron in TrainHeroic

Quickness for Volleyball

Cameron Performance

Volleyball, Speed
Coach
Jade Cameron

This program is for any athlete that wants to play volleyball the best they can. In volleyball we NEED to be quick. We need to be able to change directions FAST and with precision. We need to react, cut, chase. We need track the ball fast that only gets faster as the level increases.

Athletes that are able to change directions quickly & move explosively on the court are the ones that excel the most. The demand for this is high.

If you're like most athletes, you'll be in the gym focusing on your vertical or strength. While this is definitely important, only focusing on becoming weight room strong won't get you the benefits you're after. Your training needs to focused on movement skill, and speed-strength/explosiveness. Most athletes take a couple steps before cutting, or get stuck in the mud. This takes too long in volleyball. When you learn the Cutting Sequence & develop explosiveness, you'll notice the difference high levels of agility makes in volleyball. You'll start moving way quicker, get to those tips that are just outside your reach. You'll make moving fast look easy.

Bodyweight options below!

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Take Seconds Off Your Movements
The difference 1 second makes in sport is incredible. If you could start your action 1 second earlier, you could be meters away from where you would have been. Now add explosiveness training to that and you're gone. This is the approach we take to developing the skill and strength to fast cutting movements. You'll stop faster, start faster, move faster.
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Learn the Optimal Cutting Technique
Technique makes a huge difference in your ability to change directions quickly. Most athletes have gotten used to stutter stepping or stopping on the inside leg, and take way too long to cut. Not only that but it's not explosive. You will learn the Cutting Sequence to make explosive cuts in ONE step and develop agility that is useful in many other sports.
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Respond Faster in All Directions
Response time is reaction time + movement time. You'll train your reaction time by training decisive movements and having the intent to go. This is what most athletes do, they stop themselves. You'll train the skill to go, and it WILL transfer to the court. You'll train to move in response to different situations, and train your explosiveness in those movements, decreasing your movement time.
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Be Quicker for Longer
You know those endless rallies? Can you last? How about after? Chances are you're huffing and puffing and need more than 30 seconds to recover. In QFV you'll develop your energy systems to recover faster in between rallies, and be quick and explosive for longer. This means from the start of the rally to the end, you'll be quick and explosive. 5th set? Quick and explosive.
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Cover the Entire Court
If you're a Libero this is for you. To excel in this position it's best to have the highest levels of quickness, being able to change directions quickly. Being extremely quick will help you get to more balls in and outside the court and be in a better position to deliver a quality pass. This will free up your spikers, develop trust and a strong defensive system.
Features
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Facebook Group dedicated to QFV
You will be added to the group with athletes on the same program where you can ask questions, receive feedback and share results.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Recovery Protocols
Lists of recovery exercises to help develop the environment needed for improvements in quickness.
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Exercise Video Guidance
Demonstration videos to guide your practice and make execution easy
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Audio-Cued Training
Listen in to recieve cues for cutting drills.
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Delivered through TrainHeroic
Equipment
Required
Space to move (full gym is good or at least 10-20 metres) // Resistance bands/Cable pulley Machine // Dumbbells and barbell // Boxes to jump on and drop off of
Recommended
Access to full weight room // Headphones for audio cues // Partner (for some drills) // Track/treadmill (max 100m) // Cones/targets // Back Raise Machine and Glute-ham-developer
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Development

Conditioning

A

Warm up QFV

Light jog (opt)

Conditioning

B

3 way Hop Complex

30 seconds each Use built-in timer - no rest in between, rest 30 seconds after.

Testing

C

Quickness Testing

Look to group for info. Have someone time/record you or record yourself for timing. Cones are 10m apart Pro agility has one cone in the middle as well

Skill/Tech

D

Planting Progressions

Plant Side Plant Front

Skill/Tech

E

Cutting Progressions

Side Shuffle Swivel Side Swivel Forward

F1

Single Leg Assisted Lateral Hops

2 x 10

F2

Single Leg Assisted Backward Hops

2 x 10

G1

Jump out of a Squat

2 x 6

G2

Continuous Split Squat Jumps

2 x 10

Conditioning

H

4-way Hip

Use a cable machine/bands and mark the weight/resistance used

I1

Squat

1 x 20

I2

Heel Raise

1 x 20

I3

Glute-Ham-Gastroc Raise - back raise variation

1 x 15

I4

Knee Extension

1 x 20

I5

Seated Heel Raise

1 x 20

I6

Back Raise

1 x 20

I7

Reverse Sit Up

1 x 20

I8

Dumbbell Side Bend

1 x 20

Sunday
Recovery QFV

Recovery

A

Breathing Exercise

5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)

Monday
Movement Quality and Systems

Conditioning

A

Ankle/Hip Complex

B1

Windshield Wipers

1 x 10

B2

Reverse Trunk Twist

1 x 15

B3

Forward Lunge - Band Resisted

1 x 20

B4

Side Lunge - Band Resisted

1 x 20

Conditioning

C

Planting Progressions

10 LR each

Conditioning

D

Cutting Progressions

5 LR each

E

Roll Complex

1 x 5

Conditioning

F

Aerobic System Development

Run for 15 minutes @ 150-160 BPM, steady pace. If you don't have a heart rate monitor, you can stop to find your pulse and calculate it, or keep a steady pace just under a level where it feels hard to breathe/fatigued (legs heavy, breathing rate increases a lot, burn in legs etc) Use built in timer! Mark down in the notes how long you run for.

Monday
Quickness Play

Play

A

Quickness Play

5 sets: Small Tag (4 markers in a square, each 10-15 feet apart) 5 sets: Octopus (20-25 feet wide boundary) 5 sets of 10-20 seconds : Mirror drill (forward/backward or lateral) 5 sets of 30 seconds Just freestyle (solo)

Tuesday
Cutting Skill and Development

Warm up

A

Warm up QFV

Light jog before (opt)

Conditioning

B

CNS Warm up

Choose 1-2

C

PJF Groove Sets

2 x 10

Skill/Tech

D

Planting Progressions

10 LR each

Skill/Tech

E

Cutting Progressions

5 LR for each

F1

Brake Bound

2 x 10

F2

45 degree Cut

2 x 3

Speed/Agility

G

Cuts on Cues Lvl 1

Focus on stopping on the outside leg and freeing the opposite Stop = Stay (as if spike were right at you) Back = Swivel sprint back Straight = Sprint straight forward Left = Swivel/shuffle sprint left Right = Swivel/shuffle sprint right

Prep

H

Broad Jump Complex

I

Continuous Squat Jumps

J1

Cable Walk Backs

2 x 5

J2

Hip Abduction

2 x 15

J3

Hip Adduction

2 x 15

Conditioning

K

Recovery Protocols

- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage

Wednesday
Movement Quality and Systems

Conditioning

A

Ankle/Hip Complex

B1

Windshield Wipers

1 x 10

B2

Reverse Trunk Twist

1 x 15

B3

Forward Lunge - Band Resisted

1 x 20

B4

Side Lunge - Band Resisted

1 x 20

Conditioning

C

Planting Progressions

10 LR each

Conditioning

D

Cutting Progressions

5 LR each

E

Roll Complex

1 x 5

Conditioning

F

Aerobic System Development

Run for 15 minutes @ 150-160 BPM, steady pace. If you don't have a heart rate monitor, you can stop to find your pulse and calculate it, or keep a steady pace just under a level where it feels hard to breathe/fatigued (legs heavy, breathing rate increases a lot, burn in legs etc) Use built in timer! Mark down in the notes how long you run for.

Wednesday
Quickness Play

Play

A

Quickness Play

5 sets: Small Tag (4 markers in a square, each 10-15 feet apart) 5 sets: Octopus (20-25 feet wide boundary) 5 sets of 10-20 seconds : Mirror drill (forward/backward or lateral) 5 sets of 30 seconds Just freestyle (solo)

Thursday
Lower Body Development and Systems

Warm up

A

Warm up QFV

Light jog before (opt) Play your favourite music

Conditioning

B

CNS Warm up

Choose 1-2

Conditioning

C

3 way Hop Complex

30 seconds each Use built-in timer - no rest in between, rest 30 seconds after.

Skill/Tech

D

Planting Progressions

10 LR each

Skill/Tech

E

Cutting Progressions

5 LR each

F1

Single Leg Assisted Lateral Hops

2 x 10

F2

Single Leg Assisted Backward Hops

2 x 10

G1

Jump out of a Squat

2 x 6

G2

Continuous Split Squat Jumps

2 x 10

Conditioning

H

4-way Hip

Knee drive and Pawback may need more resistance so add it as it is needed.

I1

Squat

1 x 20

I2

Heel Raise

1 x 20

I3

Glute-Ham-Gastroc Raise - back raise variation

1 x 15

I4

Knee Extension

1 x 20

I5

Seated Heel Raise

1 x 20

I6

Back Raise

1 x 20

I7

Reverse Sit Up

1 x 20

I8

Dumbbell Side Bend

1 x 20

Conditioning

J

Aerobic System Development

Run for 15 minutes @ 150-160 BPM, steady pace. If you don't have a heart rate monitor, you can stop to find your pulse and calculate it, or keep a steady pace just under a level where it feels hard to breathe/fatigued (legs heavy, breathing rate increases a lot, burn in legs etc)

Thursday
Recovery QFV

Recovery

A

Breathing Exercise

5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)

Coach
coach-avatar Jade Cameron

Volleyball Performance Trainer - CPT, OTA-1

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Become the quickest athlete on the court.

Be the best volleyball athlete you can be by being quicker and more explosive. Stop faster, start faster, move faster and fluidly. Look below for bodyweight options and other training programs for volleyball athletes!

Get Quickness for Volleyball
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FAQs
How long do I get the program for?
All of my programs on here come with 1 year of access. You can repeat the program as many times as you want within that time for more gains and "touch ups"!
How will I know if I improved?
When you sign up you'll be given instructions on how to do the Quickness Test. This will be a baseline using total time, cutting time, and overall technique. You'll also feel the difference; you won't be stuck on the ground and you'll start and change directions way faster in response to situations.
Do I need to do skill training everyday?
I recommend it. In order to engrain the new pattern we need daily reps. It's low intensity, but more frequent. If not everyday, every other day becomes the next best thing.
How is this specific to volleyball?
In volleyball there's a lot of times where we have to change directions and get into position FAST. The faster and better we can move, the better position we can get into and be STOPPED. There are also times where we need to "Double React", and this program trains you to improve this.
What if I don't have headphones?
No problem. You can use your device's speakers or external ones. You just need to be able to hear it no matter where you are. You could also have a partner dictate the pattern for you with their own cues.
Can I pair this with another program?
While on the program I recommend just doing the one. The amount of days you'll train, you'll need recovery in between. But I understand most athletes have mandatory training. I give you guides on how to do this to optimize your training!
The Proof
verified-athlete-avatar Arthur Szwarc

Pro Volleyball Player, Team Canada

Verified Athlete

"About Soar at Home Program: "The best part of the program to me was transitioning the home workouts to outdoors, and how every exercise and stretch was fitted to jumping mechanics and volleyball too""

verified-athlete-avatar Jannik Weber

Pro Volleyball Player, Germany

Verified Athlete

"1 on 1 Athlete: I feel stronger and better than before as a volleyball player. I would definitely recommend this training to anyone who is willing to put in the time to become a better player."

verified-athlete-avatar Javier Quintas Bergantiño

Volleyball Athlete, Spain

Verified Athlete

"1 on 1 Athlete: This was easily the most volleyball specific program that I could find anywhere else on the internet and I feel like it's perfect for those looking to improve their volleyball explosiveness and technique."

Quickness for Volleyball