Elite Bodyweight Program - Vertical Jump for Volleyball
Cameron Performance
VolleyballOntario 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!
Warm up
A
VJFV Warm up
Be smooth and rhythmic Hop complex after - pay attention to the time and intensity
CNS
B
CNS Warm up
Choose 1-2
Prep
C
3 way Hop Complex
30 seconds each 50% intensity Use built-in timer - no rest in between, rest 30 seconds after.
Conditioning
D
Testing Vertical and Approach Jump
Look to the group for instructions/guidelines for testing
E1
Box Jumps
2 x 5
E2
Mini Pump Jumps
2 x 10
F
Continuous Squat Jumps
2 x 8
G1
Heel Raise
1 x 20
G2
Split Stance Heel Raise
1 x 20
G3
Reverse Sit Up
1 x 20
Recovery
H
Recovery Protocols
- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage
A
Approach Walks
3 x 1:00
B
Pawback Skips with Push off
2 x 2
C
Band Resisted Vertical Armswings
1 x 20
Development
D
Ankle/Hip Complex
Do without the resistance (just do the ankle and hip movements) Go slow and hold at each end range. 25 reps each!
Warm up
A
VJFV Warm up
Be smooth and rhythmic Hop complex after - pay attention to the time and intensity
CNS
B
CNS Warm up
Choose 1-2
Prep
C
3 way Hop Complex
30 seconds each 50% intensity Use built-in timer - no rest in between, rest 30 seconds after.
D
Drop Jump
2 x 10
E
Continuous Split Squat Jumps
2 x 10
F
Brake Bound
2 x 10
G1
Single Leg Step Down
2 x 10
G2
Oscillatory Jumps
2 x 0:30
Recovery
H
Recovery Protocols
- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage
A
Approach Walks
3 x 1:00
B
Pawback Skips with Push off
2 x 2
C
Band Resisted Vertical Armswings
1 x 20
Development
D
Ankle/Hip Complex
Do without the resistance (just do the ankle and hip movements) Go slow and hold at each end range.
Warm up
A
VJFV Warm up
Be smooth and rhythmic Hop complex after - pay attention to the time and intensity
CNS
B
CNS Warm up
Choose 1-2
Prep
C
3 way Hop Complex
30 seconds each 50% intensity Use built-in timer - no rest in between, rest 30 seconds after.
D1
Box Jumps
2 x 5
D2
Mini Pump Jumps
2 x 10
E
Continuous Squat Jumps
2 x 8
F1
Heel Raise
1 x 20
F2
Split Stance Heel Raise
1 x 20
F3
Reverse Sit Up
1 x 20
Recovery
G
Recovery Protocols
- Progressive Muscle Relaxation - General workout - super light, just for movement - Light Jog - Bath - Trails with pine - Sauna - Massage
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 - Vertical Jump for Volleyball
