Elite Bodyweight Program - Quickness for Volleyball
Cameron Performance
Volleyball, SpeedOntario 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!
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
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)
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.
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)
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
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)
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
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)
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)
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
