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

Elite Bodyweight Program - Vertical Jump for Volleyball

Cameron Performance

Volleyball
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!

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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.
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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.
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Jump Higher and Get Explosive
Without equipment, you'll learn the skill and improve the power of your approach jump and block jump. This program has all the plyometric and skill progressions that the regular VJFV has, and programmed to get you lower body explosive power. Younger and advanced athletes that don't have access to equipment will see great results in their vert with this program!
Features
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Elite Athlete Group
Access to the community to grow and support each other along the way.
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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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Exercise Video Guidance
Demonstration videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Space to jump and run around // Box/platform to jump on and off of // Determination // Platform to do heel raises and other exercises
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body Development

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

Monday
Skill and Movement Quality

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!

Tuesday
Lower Body Development

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

Wednesday
Skill and Movement Quality

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.

Thursday
Lower Body Development

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

Coach
coach-avatar Jade Cameron

Volleyball Performance Trainer, CPT OTA-1

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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 - Vertical Jump for Volleyball
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FAQs
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 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 your vertical and explosiveness. Doing these exercises will help you and you will come back better.
What's the difference?
Besides not having exercises needing gym equipment, there are substitutes to still develop lower body explosive power. The workouts are also shorter.
Elite Bodyweight Program - Vertical Jump for Volleyball