Elite Bodyweight Program - Quickness for Volleyball: Training by Jade Cameron in TrainHeroic

Elite Bodyweight Program - Quickness for Volleyball

Cameron Performance

Volleyball, Speed
Coach
Jade Cameron

Ontario Volleyball programs (+ all of OUA and OCAA and others) were recently deemed not an elite amateur sports league. This meant that it was all being suspended for at least 21 days. Athlete's can't practice with their team indoors or train in indoor gyms. While there's a lot going on with it, this is what we can also do in the mean time and make the most of it and actually get better.

These programs were made to support all athletes in this situation that now don't or never did have access to weight-rooms, and for younger volleyball athletes looking to improve their game. You'll train your spiking skill and strength, vertical jump, and quickness. YES, you can still improve your volleyball performance without playing in games or practicing with your team. This is the time to develop specific skills, strengths and more that are critical for long term athletic development to play at a higher level for longer. This mindset and these programs will help you achieve that.

These programs will launch you into your season when it starts.

Programs with equipment below!

benefit-image-0
Advanced and Younger athletes
The goal is that when you come back, you haven't "lost" your skill and even got better. This way you can spend the rest of the season playing at your best - not trying to hang in. For younger athletes in clubs that are just starting out, this is an opportunity to hone your skills and strength, develop a solid foundation for future training and continue training toward your goals.
benefit-image-1
Elite Mindset
Everything is shut down, but our will remains strong. Where there is will, there is a way - and the way must be tried. Don't let what can't be done stop you from doing what CAN be done. We can still train. We can still get better. We can still be ELITE.
benefit-image-2
Develop Agility without Equipment
You'll improve your cutting technique and court movements so you canfly across the court. This program has the same skills and plyometric progressions as the regular QFV, just programmed in a way to get benefits without resistance. Great for younger athletes that aren't practicing and want to be better come game time.
Features
feature-icon
Elite Athlete Group
Access to the community to grow and support each other along the way.
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Demonstration videos to guide your practice and make execution easy
feature-icon
Audio Drills
Tune in for quick changes in direction.
feature-icon
Delivered through TrainHeroic
Equipment
Required
Space to run around // Box to jump on and off // Determination // Elevated surface for heel raises and other exercises
Recommended
Partner // Space for sprints up to 100m // Headphones to listen in on the cues // Broom stick rod
sample week banner image
phoneMockup
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

H1

Heel Raise

1 x 20

H2

Split Stance Heel Raise

1 x 20

H3

Prone Extension Rotation

1 x 20

H4

Reverse Sit Up

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

C1

BW Side Lunge with Hips

2 x 10

C2

BW Forward Lunge with Hips

2 x 10

Conditioning

D

Planting Progressions

10 LR each

Conditioning

E

Cutting Progressions

5 LR each

F

Roll Complex

1 x 5

Conditioning

G

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

Conditioning

J

Recovery Protocols

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

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)

Wednesday
Movement Quality and Systems

Conditioning

A

Ankle/Hip Complex

B1

Windshield Wipers

1 x 10

B2

Reverse Trunk Twist

1 x 15

C1

BW Side Lunge with Hips

2 x 10

C2

BW Forward Lunge with Hips

2 x 10

Conditioning

D

Planting Progressions

10 LR each

Conditioning

E

Cutting Progressions

5 LR each

F

Roll Complex

1 x 5

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

H1

Heel Raise

1 x 20

H2

Split Stance Heel Raise

1 x 20

H3

Prone Extension Rotation

1 x 10

H4

Reverse Sit Up

1 x 20

Conditioning

I

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

closer-image-1
closer-image-2
We can still train.

If OUA and OCAA get cleared you'll be ready. Other athletes not apart of the leagues may still be in lock down for who knows how long. Make the most of this time to improve your physicality and volleyball performance. Younger athletes would benefit greatly

Get Elite Bodyweight Program - Quickness for Volleyball
closer-image-3
FAQs
What's the difference?
Besides not having exercises needing gym equipment, there are substitutes to still develop agility, speed and lower body explosive power. The workouts are also shorter.
Which version would be better for me?
If you're a younger athlete this would be great for you. If you're an advanced athlete that doesn't have access to equipment, this is perfect to help you improve your physicality and court movements, and get you ready for when the season comes back on.
What if I have resistance bands?
I recommend doing the regular program if you have resistance bands. There are some on Amazon I show you in the group that go up to 150lb for $30-40. You can do 90-95% of the program with those bands by substituting certain weighted exercises with the bands.
Can I still get gains on this program?
Yes. Don't let what can't be done stop you from doing what can be done. Even though it's bodyweight, there are great exercises in here that will improve agility and speed. Doing these exercises will help you and you will come back better.
Elite Bodyweight Program - Quickness for Volleyball