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Volleyball (Phase 1)

Coach Corsini

Volleyball
Coach
Dominic Corsini, MS, MEd, CSCS

Volleyball (Phase 1) is designed to prepare female volleyball players for the physical demands of competitive volleyball. Program design elements focus on improving vertical jump height, quickness, strength, and power. Phase 1 lasts for one month and is meant for athletes who are "new" to physical training for sport. In addition to improving athletic performance, Volleyball (Phase 1) will also help with injury prevention and keeping you on the court!

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Power
Train to jump higher and be more explosive with your movements. With power development you can become a better blocker, earn more kills, and improve the overall quality of your game.
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Strength
Get stronger and hit harder. Strength development is vital to becoming a better athlete and taking your game to the next level.
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Quickness
Develop fast feet and learn to move. Quickness allows you to reach tips that other players can't, and make plays that other players won't. Set yourself apart!
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Injury Prevention
No one likes injuries. Injuries get in the way of wins, titles, and championships. Quality training is shown to prevent injuries and keep you on the court.
Features
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Programming 2 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
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Standard Gym Equipment Required
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A

Pillar Prep Series 1

1 x 10

B

Glute Series 1

1 x 10

C

Movement Prep Series 1

1 x 10

D1

Box Jump

3 x 5

D2

Medicine Ball Overhead Rotational Slam

3 x 5

E1

Goblet Squat

3 x 8

E2

Bodyweight Row

3 x 8

F1

Hip Thrust

3 x 8

F2

Hand Release Push-Up

3 x 8

F3

Band Resisted Chops

3 x 10

G

Jump Rope Sequence

6 x 30

Thursday
Week 1 Day 5

A

Pillar Prep Series 2

1 x 10

B

Glute Series 2

1 x 10

C

Multidirectional Acceleration Series 1

4 x 5

D1

Lateral Bound to Hop

3 x 5

D2

Medicine Ball Rotational Chest Pass

3 x 5

E

Nebraska Agility Drill

1 x 5

F

Sprint and Shuffle Drill

1 x 5

G

Total Body Strength Circuit

3 x 1

H

Turf Tempo

1 x 5:00

Coach
coach-avatar Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

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Be a Better Athlete

In the end, all players want to win. However, it's the ones who prepare, train, and focus off the court who often emerge successful. Start your journey to becoming the most successful version of yourself today!

Get Volleyball (Phase 1)
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Volleyball (Phase 1)