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Volleyball (Phase 2)

Coach Corsini

Volleyball
Coach
Dominic Corsini, MS, MEd, CSCS

Volleyball (Phase 2) is a continuation of our volleyball training platform. This phase focuses on increasing explosive power, while maintaining gains earned during Phase 1.

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Get stronger and more powerful
Improve your performance through strength and power development
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Prevent injury
Training helps prevent injuries. Don't let your season run short, prepare now and benefit later
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Improve agility and quickness
The best athletes can move and react quickly to a dynamic game. Be light on your feet and train to improve these qualities.
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

Trap Bar Jumps

3 x 5

D2

Med Ball Power Drop

3 x 5

E1

Front Squat

3 x 8

E2

Chin-Up

3 x 8

F1

Single Leg RDL

3 x 8

F2

Bench Press

3 x 8

G1

Shoulder Ys Ts

3 x 10

G2

Side Plank

3 x 0:30

H

Turf Tempo

1 x 5:00

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

Medicine Ball Low Split Chest Pass

3 x 5

D2

Medicine Ball Overhead Rotational Slam

3 x 5

E

4 Cone Shuffle w/ Inside Cut

2 x 5

F

Hurdle Hop Sideways to Sprint

2 x 5

G

Total Body Strength Circuit

2 x 1

H

Jump Rope Sequence

8 x 30

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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Outperform your competition

Be decisive and act. Don't wait for tomorrow, don't wait for motivation, move now! Someone out there is working to beat you...don't' let them. Own your path and earn your playing time with training!

Get Volleyball (Phase 2)
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Volleyball (Phase 2)